Many girls are pretty, but their backs are ugly. Others have the most beautiful backs, but these girls are buried because of their ugly backs. If you feel that your back is not perfect, proper exercise can help you improve your gluteal muscles.

Whether you can have the Brazilian beach butt in the movie may depend on your genes, but for most people, it is no problem to exercise and look better in jeans. Now let Ben Shuai explain it to you in detail.

The shape of buttocks is determined by the shape of buttocks muscles and the fat on their surfaces. Gluteal muscles include gluteus maximus, gluteus medius and gluteus minimus. Walking, running and climbing all require hip movements, not just legs. Strength training for these muscles can make your hips firmer and rounder.

1. Hold your legs and sit forward.

A. Yoga starts with a walking stick, with your legs stretched forward, your waist straight and your hands hanging naturally at your sides;

B. Legs straight, feet hooked backwards, left knee bent, left foot touching the ground, thighs touching the ground, left hand around left leg, holding left leg, and right hand crossing left hand backhand;

C. Bend forward and down, keep your spine straight, keep your legs straight, keep your head as close to your right leg and knee as possible, hold for 30 seconds, and change sides for practice.

2. Walking stick style

Walking stick, English name staff pose, Sanskrit name dandasana, danda crutch, stick. It can relieve flatulence and stomach trouble. This pose also helps to eliminate waist fat and strengthen the kidneys.

A. Sit up straight, legs together, toes hooked backwards, spine upright, chest out, shoulders relaxed and sinking;

B Put your hands on both sides of your hips, palms down, fingers apart, fingertips pointing straight ahead, chin slightly retracted, eyes looking forward and neck relaxed.

C. Hold your body with your hands, lift your legs so that they are parallel to the yoga mat, keep your waist straight and your shoulders droop for 30 seconds, and then return to the starting position to rest.

bow

A. Lie on your stomach, face down, and relax your neck.

B. Bend your legs and grasp the outside of your feet or ankles with both hands.

C. Exhale, lift your upper body and lift your thighs off the ground.

D. inhale, pull up and stretch your calves.

E. Inhale, push the calf away from the thigh and hip again, and start to "bow" the chest and gradually get off the ground. Slowly try to get your legs close to each other.

F. Hold for 30 seconds, take a deep breath, relax, and return to prone rest.