Follow the supermodels to create the perfect butt! Do the back leg lift hip training together to train your peach hips to a new height

A firm and perky butt is the ultimate goal pursued by fitness girls. If your butt is sagging, it will not look good no matter you wear a tight skirt or tight pants. VG Enjoy Sports recommends that you follow supermodel Romee Strijd to do the back leg lift buttocks training, which can not only improve the buttocks shape and train sexy peach buttocks, but also make your legs look longer!

Supermodel Romee Strijd's 5-step home workout to lift your buttocks and legs

Always remember to warm up before exercising. A warm body will make you less likely to get injured. Today's training focuses on the lower body hip and leg training. You can start with these two moves to warm up for today's hip-lifting, firming and butt-lifting plan.

1. Jump Squats X 20 times

2. Reversed Lunges + Kicks X 20 times (remember to switch sides)

If you think 20 reps is too intense, you might as well start with 10 reps.

Step 1: Kneeling Leg Raise/Donkey Kicks X 20 + Hip and Leg Raise 20 Pulse (Remember to switch sides)

1. Prepare your yoga mat

2. Kneel on all fours, support yourself with your hands, and kneel on your knees shoulder-width apart.

3. Keep your upper body stable, bend one knee and lift it backward and upward, straighten your knee and kick to the highest position you can

4. Then bend your knees and move them towards your chest back to the starting point. After training 20 times on each side, continue to do 20 lifts. Remember to practice with the other foot.

Second move: Fire Hydrants X 20 + 20 Pulse (remember to switch sides)

1. Kneel on all fours, with your palms on the ground shoulder-width apart, and your knees on the ground pelvis-width apart.

2. Lift your feet with your knees at 90 degrees to your body, and your knees should not be lower than your waist

3. Straighten your knees, kick your calves out, and stretch your entire legs, not lower than body height.

4. After practicing 20 times, do another 20 lifting exercises (if you feel the burden is too great, don't force yourself, you can start with 10 reps)

The third move: Corner Kicks X 20 + 20 Pulse (remember to switch sides) / video tutorial

1. Kneel on all fours, with your palms on the ground shoulder-width apart, and your knees on the ground pelvis-width apart.

2. Pull one knee toward the chest first, then straighten the leg and kick upward to the side and back.

3. After practicing 20 times, do another 20 lifting exercises (if you feel the burden is too heavy, don't force it, you can start with 10 reps)

Step 4: Up and Over X 20 (Remember to switch sides)

1. Kneel on all fours, with your elbows on the ground, shoulder-width apart, and your knees on the ground, as wide as your pelvis.

2. First, stretch one leg and place it on the diagonal line. Then lift your foot up to the sky and kick it, drawing an arc in the air, and return to the back of the same-side leg and touch the ground.

3. Kick upward with your straight leg and touch the ground over the side of your stable leg. The other foot behind.

4. After practicing 20 times, do another 20 lifting exercises (if you feel the burden is too great, don't force yourself, you can start with 10 reps)

Fifth move: Spider Kicks X 20 + 20 Pulse (remember to practice on the other side)

1. Kneel on all fours, with your palms on the ground shoulder-width apart, and your knees on the ground pelvis-width apart.

2. Keep one foot steady and lift the other foot to 45 degrees, then kick your leg straight up backwards.

3. Bend your knees and pull them back, leaving them suspended in the air without touching the ground, then kick your legs back.

4. After practicing 20 times, do another 20 lifting exercises (if you feel the burden is too great, don't force yourself, you can start with 10 reps)

* If your physical condition allows, you can add elastic bands/resistance bands to your training. *

1. Bridge with Butterflies X 20 + 20 Pulse

2. Clams X 20 + 20 Pulse (each side)

3. Step forward X 20 & step backward X 20

4. Side walk X 20 (remember to switch sides)

5. Step outs X 20 (remember to switch sides)

Read the full article on VOGUE.com

Three tips to lift your butt in one go!! Just 3 minutes a day to make your butt feel great

Are you suitable for Yoga or Pilates?

The trapezius muscle is the highlight. Girls should also train their back muscles and abdominal muscles. In addition to the vest line, the back muscles from the shoulders to the calves should also be trained together.

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