First, lift the leg and lift the leg. This action can train the gluteus medius and gluteus maximus. Tie a sandbag to your calf to gain weight. The weight of the sandbag should be selected according to the weight it can bear. Remember, if you are too eager to increase the weight beyond your body load, it is easy to do harm to your body. After fixing the sandbag on the calf, you can hold the fixture with one hand for training, put the other hand on the hip, adjust your breathing, inhale and lift your right leg, make the thigh bend 90 degrees with the crotch and calf, and then exhale and put it down. The other side is the same as the right side, and four groups are practiced each time, 40 times in each group.
Second, the leg movement in the background is to train gluteus maximus and gluteus medius in the opposite direction. Similarly, tie a sandbag to the calf, pad the left foot with a height of about 10 cm, then put your right hand on your hip, hold the wall with your left hand or other fixture, stand up straight, inhale, slightly lift your right knee to the right and rear, lift it to a place where you can, pause for three seconds, exhale and let go, and repeat this action. Alternate your legs and practice four groups at a time. One thing to pay attention to when doing this action is to keep your body upright and not lean forward during leg lifting.
These two movements can be practiced at the same time, and the effect is better, but we must pay attention to stretching during the practice to avoid muscle damage caused by excessive exercise. After practicing these two movements for a period of time, the muscles of the buttocks have increased. Continue to exercise, and you will develop peach buttocks. Once the hips drop, the excess fat will gradually disappear in practice. In the long run, peach buttocks will gradually form a beautiful shape.