No plastic surgery required! Fight sagging buttocks with these 5 tricks

No plastic surgery required, these exercises designed for those with plump buttocks will definitely give you a firm and perky butt! However, I would like to remind you again that everyone has their own size, and our goal is not to blindly follow trends.

The key is to exercise the buttocks muscles, just like the muscles in other parts of the body, so that the whole body can be coordinated and balanced.

【Buttocks Exercise 1】

Starting position:

Lie on your back with your knees bent and your feet slightly apart. Place your hands flat on either side of your body with your palms facing the ceiling.

action:

1. Exhale, tighten your buttocks and lift them up, then lift your lower back, then the middle back, and finally the upper back. The center of gravity of the body is on the feet and shoulder blades.

2. Inhale and slowly lower your body, starting from the upper back, and lower your spine section by section until your buttocks return to the ground. During the entire process, your buttocks must remain tightened.

3. Do this back and forth fifteen times.

Number of repetitions: Two rounds.

My advice: Remember to tighten your lower abdomen and perineum.

【Buttocks Exercise 2】

Starting position:

Lie prone with your arms bent under your forehead. Stretch your feet straight together, with your toes pointed.

action:

1. Exhale, lift your right foot, inhale, and put your foot down. Switch feet. Alternate between left and right feet and repeat sixteen times.

2. Return to the ready position. Exhale, lift both feet together, inhale, lower your feet. You can spread your feet slightly apart to make it easier.

Number of repetitions: Perform the entire set of movements twice.

My advice: When doing this set of exercises, you must never let go of your lower abdomen to avoid injuring your lower back and lumbar spine.

【Buttocks Exercise 3】

Starting position:

You can lie on the ground on all fours, with your arms straight or bent and supported by your forearms. Keep your knees together and your cervical spine long.

action:

1. Pull your right foot back along the floor, tiptoeing. Exhale, lift your straight leg and lengthen your back, inhale, lower your leg. Repeat this movement eight times on each foot.

2. Stretch your back and raise one leg higher. Then, lift your leg up eight times in a row with a small amplitude, like bouncing on a spring, while exhaling briefly.

Number of repetitions: Perform the entire set of movements twice.

My advice: Keep the sandwich position and don't tilt your pelvis up on the side of the raised foot. The pelvis is fixed!

【Buttocks Exercise 4】

Starting position:

Lie on your stomach with your hands under your forehead and your elbows open and flat on the floor. Bend your knees and bring them together, pointing your toes.

action:

1. Exhale, lift your right heel toward the ceiling, lift your right hip, inhale, and lower your knee back to the ground. Repeat this movement eight times for each foot.

2. Lift your hips up and keep them still. Then, with small movements like a spring bouncing, pull them up eight times in a row while exhaling briefly. Switch feet.

Number of repetitions: Perform the entire set of movements twice.

My advice: When you put your feet down, make sure they are in a straight line, don't move them close to your hips, and keep your calves at a 90-degree perpendicular to your hips. Tighten your abdomen and only your thighs move in your body!

【Buttocks Exercise 5】

Starting position:

Stand with your left hand holding a support point. Right hand on waist. Stretch your right foot straight back and press your toes down on the ground.

action:

1. Exhale, lift the straight leg back, inhale, and put the foot down. Do eight times with your right foot, then turn around and switch sides, hold the support point with your right hand, and repeat the same movement with your left foot straight.

2. When the raised foot reaches the highest point, stop, then lift the raised foot eight times in a row with a small amplitude like a spring bouncing, while exhaling briefly. Repeat the movement on the other foot.

Number of repetitions: Perform the entire set of movements twice.

My advice: Do not relax your abdomen, lift your feet as high as possible, feel the tightness of your hip muscles, keep your lower back and lumbar spine straight, and do not let your upper body fall forward.

This article is from the Ping An series "Your Body is Your Business Card"