Tired of squats! These 2 ways to exercise your buttocks are more noticeable

A sagging butt not only affects appearance, but also makes it easy for the spine, hip joints and knees to lose good protection, resulting in injuries or premature aging. Therefore, more and more people, regardless of gender, have begun to "train their butts" and do squats whenever they have time. However, it is inevitable that people will get bored of the same move after practicing it for a long time. In response to this, the fitness coach provides two new tricks. When used together, you can make your buttocks more perky!

Fitness coach Sophie Chen Yanru said that modern people's habit of sitting for long periods of time and poor daily posture can easily lead to fat accumulation in the lower body, insufficient muscle exercise, and flat buttocks. In the long run, this not only affects the appearance of the body, but is also likely to cause various lower limb pressure imbalances and joint damage due to insufficient muscle strength and incorrect center of gravity. To improve the condition, in addition to properly controlling the body fat percentage, strengthening the buttocks muscles and the muscles around the core is also a necessary focus.

In addition to squats, you can also do this to exercise your sexy buttocks

The following two training movements are not only related to daily movement patterns (squatting to tie shoelaces, bending over to lift heavy objects, etc.), but also can strengthen the hip muscles through appropriate weight-bearing and learn how to exert force correctly, which also has a multiplier effect on weight loss or body sculpting.

Lunge squat. (Photo provided by Coach Sophie Chen)

Lunge

How to operate:

1. Put your hands on your hips, stand with your feet shoulder-width apart, and take a big step forward, keeping your body line neutral and your core tight.

2. Squat down until your knees are about 90 degrees each. Pause for one second, then push up through the back of your legs and buttocks to return to the starting position.

3. Each set of training can be performed 12 to 15 times as a circuit, and 4 to 5 sets can be performed. The intensity and weight can be adjusted according to personal physical condition.

Training focus:

1. When squatting, take a deep breath and feel your core tighten before continuing; when returning to the original position, exhale without holding your breath to avoid the "straining phenomenon" which may lead to symptoms such as dizziness, fainting, and shock.

2. It is not absolute that the knees stride at right angles. The shorter the stride distance, the more the front thigh muscles are recruited. Conversely, the longer the stride distance, the more stimulation can be increased on the posterior body muscles (such as the gluteal muscles and biceps femoris).

3. When squatting, do not lean your torso forward too much to avoid excessive pressure.

4. This movement is performed by the thighs and buttocks, not the knees.

Romanian deadlift. (Photo provided by Coach Sophie Chen)

Romanian Deaflift

How to operate:

1. Lift the barbell with both hands, with your feet slightly wider than shoulder width, toes slightly turned outward at 20 degrees, upper limbs keep the body line neutral and core tightened, and knee joints not locked.

2. Bend your knees slightly when the hips initiate flexion and squat, tighten your shoulder girdle joints, keep your spine in a neutral position, and lean your torso forward when the hips initiate the backward movement, with your hands naturally lowered to your knees.

3. Keep your torso stable, tighten your core, activate your gluteal muscles and legs, and push your body back to the starting position.

Training focus:

1. When squatting, take a deep breath and feel your core tightening before continuing; when returning to the original position, exhale without holding your breath to avoid straining.

2. When squatting, lower the barbell along the thighs to the end position (knee joint). Do not throw the barbell forward away from the body to avoid friction, so as to avoid excessive body torque and increase lower back pressure.

3. At the end position, your shoulders and the place where you hold the barbell should be perpendicular to the floor.

4. Maintain your body line throughout the process to avoid arching your back or sagging your waist.

5. This movement is performed by the thighs and buttocks.