What should I do if my butt gets bigger due to long sitting? Just use a chair to do these 6 moves to get a peach butt

You sit at work every day. Are you worried that your butt will gradually get bigger? If you want to have a peach butt but don't have time to go to the gym, you might want to try using only a chair. Without a large space or a long time, you can use the 6 training movements shared by fitness experts to exercise your buttocks and lower limbs and move towards the goal of a peach butt.

Ballet sports have small movements and high intensity, which can effectively train the lower body.

According to the Daily Mail, Louisa. Louisa Drake used to be a full-time ballet dancer, but later changed her career and became a fitness coach. Victoria Beckham once hired her as her fitness coach. Based on what she had learned in the past, she combined ballet, physical training, and the emerging sport - Barre, to design a series of fitness movements suitable for women. In addition to being low-impact and high-intensity, they can be performed at home without the need to buy special equipment. Daily exercise can be completed using a chair.

Barre, also known as Balletes, is a set of exercises that originated from ballet and incorporates the characteristics of Pilates. It usually uses a barre (the armrest used for ballet dancers to train), or chairs, walls and other objects to help trainees maintain balance in order to improve stability and avoid danger. Although the range of motion is small, it can effectively train muscles, for example: Louisa. The 6 exercises shared by Drake can help exercise the lower body, buttocks, and legs.

6 Ballet Exercises to Exercise Lower Limbs and Buttocks Muscles

Before you start practicing Barretes, remember to do some simple warm-up exercises, such as stretching, stretching, or jogging for 5 minutes. After warming up, you can try the following Barretes movements:

1. The wide second plié

Face the chair, support yourself with one hand, open one foot outward, tighten your hips, with toes pointing outward and heels inward, bend your knees and lower your hips toward the floor until your thighs are parallel to the ground. Your hips should not protrude backwards. Stretch your other hand in the opposite direction and put your body weight between your legs, keep your torso vertical and shoulders relaxed, and try to maintain this position for 2 seconds before standing up. If you want to take a further challenge, you can extend the time to 8-10 seconds.

Note: plié is the name of a basic ballet movement.

2. Curtsy lunge

Face the chair, place your hands on the back of the chair for support, bend your knees, and lower the back knee to the floor. Hold for 2 seconds before returning to a standing position. If you want to challenge yourself further, you can extend the time to 8-10 seconds.

3. Vertical V

Place one hand on the chair and the other hand on your hips. Turn your feet outward 90 degrees, heels together, knees slightly bent, heels together and lift about 5 cm off the ground. You can lower your hips further depending on your physical fitness, and hold the lower position for 2 seconds. If you want to challenge yourself further, you can extend the time to 8-10 seconds.

4. Attitude leg lift

Face the chair, support yourself with both hands on the back of the chair, bend one leg, and lift it back 3-4 cm off the ground. Slightly bend the knee of the supporting leg and hold for 2 seconds. If you want to challenge yourself further, you can extend the time to 8-10 seconds; remember to change legs and repeat the same action.

5. Arabesque leg lifts

Face the chair, place your hands on the back of the chair for support, straighten one leg, stretch it backward and upward. Be careful not to tilt your torso too much forward and keep your body upright. Try to lift your foot as high as possible, and maintain the highest point for 2 seconds. If you want to challenge yourself further, you can extend the time to 8-10 seconds.

6. Standing pretzel

Face the chair, place your hands on the back of the chair for support, bend one of your feet slightly, lift and extend it backwards, keep the ankle of the training foot slightly higher than the knee, and maintain the high point for 2 seconds. If you want to challenge yourself further, you can extend the time to 8-10 seconds.

After the exercise, remember to finish the exercise by stretching your legs and spine. Remember to finish the exercise for at least 15 to 30 seconds.