Do you need to do squats to get a perky butt? Switch to the "bridge pose" and it's easy to get started!

Squats are undoubtedly a very good way to train your butt and strengthen your leg lines. However, in her teaching experience, Paige found that many beginners do not really understand how to use the power of the hips and how to move the center of gravity backward. If you don't have a professional trainer to watch and guide you, you may injure your knees or lower back by using the wrong muscle groups.

Sports beginners should try to train in a step-by-step manner, starting with simple movements or movements of lower intensity. Once you are sure that you can use the trained muscles naturally and correctly, you can then advance to practicing more difficult movements. Don’t rush things, as this will prevent you from enjoying the joy of gradual improvement in your exercise. Instead, it will cause you a lot of pressure and make you prone to giving up. If you exercise at home and want to achieve perfect lower body lines, you might as well try the low-intensity "bridge pose"!

Bridge pose is a low-risk, easy to grasp exercise that can train your butt and even the inner and outer back thighs and calf lines. It is very suitable for beginners to do at home. In addition, obstetricians and gynecologists also recommend that the "bridge pose" is a good choice for pregnant women who want to exercise and those who want to tighten their pelvis after childbirth (each pregnant woman has different physiological conditions, so please consult a doctor's professional advice before exercising).

Paige specially designed a set of bridge-style derivative movements, with a total of 6 movements, which can train the muscle groups of the lower body and even the upper body.

The tools you need to prepare are:

1. Dumbbells (about 2 kg or a water bottle filled with water).

2. Elastic cord (optional).

3. Balance cushion (or pillow).

It is recommended that you lie flat on the ground with a yoga mat underneath when exercising. Avoid lying on a too soft surface to avoid hurting your spine!

Repeat each movement 12 times and the whole set of movements 3 times.

Basic demonstration movements:

Variations of the demonstration action:

Of course, stretching after exercise is also essential:

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