Beautiful buttocks exercises! Understand these concepts and beautiful buttocks will always be with you!

A few days ago, a friend asked me, "Will my butt get bigger if I do squats regularly?" What do you think? First of all, you need to know why you do squats? If you want a nicer butt, squats aren't the only exercise you can do.

Many people do a lot of squats as soon as they start exercising, but they don't achieve their desired goals, but start to feel uncomfortable. One of the common reasons is that squats involve multiple joints of the body and require more flexibility of muscles and fascia. Therefore, squats don't have to be put so early in training.

Does buttocks become bigger by exercising your buttocks? !

There are many exercises that can replace squats, but no matter which exercise you do, as long as you exercise your buttocks and the back of your thighs, as your muscles become stronger and stronger and the intensity of the exercise becomes higher and higher, on a certain level, it can be said that your butt has become bigger!

Just your buttocks will be tighter, more upturned and more beautiful in shape! This kind of butt enlargement is completely different from the butt enlargement caused by fat accumulation!

In addition to core training, the gluteal muscles should be trained first! Otherwise, modern people spend too much time sitting, and their loose and weak hip muscles will cause many major problems with their body posture!

If you don’t want a big butt, you still have to exercise your butt! But you can change the way!

Of course, some girls just can’t stand having a big butt, no matter how nice the shape is, they just want their butt to be tighter or live a healthier life! Of course there is a way!

Before doing strength training, everyone must first have an understanding of the RM unit. The so-called RM is the unit of weight training, which refers to the "repetition maximum". In layman's terms, the weight that you can only lift once with all your strength is 1RM; the weight that you can lift six times with all your strength is 6RM... (and so on)

The following table shows the effects of different RM on muscles:

If you want muscle hypertrophy, the usual training RM is 6-12; for muscle endurance training, it is more than 15RM; if you want your muscles to be "stronger but not too strong", you can choose to do muscle endurance training: From the above table, you can see that although muscle endurance training requires more than 15 repetitions, this number of repetitions can still increase muscle mass without making it too strong.

Train your buttocks in a muscle endurance way, try to shorten the rest time, and alternate between several different movements to make the buttocks training more comprehensive! You can practice the following exercises together.

Action 1: Single-leg standing leg lift

1. You can use a chair as support, tighten your core muscles, and lift your pelvic floor muscles (hold your urine and farts at the same time)

2. Stand on one leg and keep your knee flexible. At the same time, straighten one leg and lift it back, lower your body at the same time, and hold the chair with your hands.

3. Keep your back straight and there will be a stretching and sore feeling behind the leg that is supporting your foot.

4. Imagine that someone has a wire behind your raised leg to lift it up until your hips are at their tightest. While keeping your upper body still, lift your legs back and forth 10-20 times and then switch sides.

5. Keep your core tight when raising your legs and your hips parallel to the ground without tilting.

Action 2: Single-leg standing position with leg lift + knee bend and adduction

1. Same as the first movement, but change the movement so that your knees are bent close to your chest, then return to the single-leg deadlift position.

2. Repeat 10-20 times on one side.

Action 3: Stand on one leg and hold the ball and raise your leg

1. Same as action 1, but with the addition of joint movements to hold the ball. You must focus more on the leg movements and don't let the ball fall. Repeat 10-20 times on one foot.

Action 4: Single-leg deadlift

1. The joint movement of the hip and the flexibility of the back of the leg determine whether the hands can touch the ground.

2. Place one foot on a chair, keep the knee of the supporting foot flexible, and the calf of the supporting foot always perpendicular to the ground.

3. Keep your back straight, push your hips back, flex your hips, and try to touch the floor close to your toes with your hands.

4. Move back and forth on one foot 10-20 times.

Action 5: Side hip lift

1. Train the gluteus medius and keep your body upright. You can use a chair as support.

2. Tighten your core muscles, lift your chest, and raise your legs to the side 10-20 times.

3. Try to keep your body straight and your shoulders straight.

Action 6: Side Leg Raise

1. The extension movements in action five, plus the stick movements, make the core muscle training more comprehensive.

Action 7: Advanced Bridge

1. If you are already very proficient in doing the bridge pose on the ground, you can raise your feet so that your hips have a larger range of motion.

2. Remember to keep your hips tight and your core muscles tight. Do this 20-30 times.

This article comes from: Muscle Mom Blog

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