Taught by fitness trainer himself! OLs must know 4 steps to develop a beautiful buttocks

Is the basic squat exercise too beginner for you? If you want to find more fitness methods to train your buttocks, you might want to refer to the personal fitness list of fitness coach Larry Twohig! The following 4 simple moves will be demonstrated. Do each move 3 times, so that you can train your butt to be as sexy as a peach at home! (Don't worry, these moves are not as scary as you think.)

Tip 1

First, make your hips into an arch bridge shape: lie on the ground and lift your hips, so that your back and hips are in a straight line. After lifting, stay in the air for 2 seconds, and make sure that the center of gravity remains on your heels, rather than just lifting your hips.

Now focus on the inward contraction of the gluteus maximus. As Coach Twohig said, "Imagine that you are squeezing a copper coin between your buttocks." If you want to do an advanced version, you can also put something under your buttocks, or repeat the original movement 10 times.

Step 2

Continue with the previous movement of arching your hips, and simultaneously straighten one leg so that your body and leg are in a streamlined shape. Pay special attention to whether the heights of both sides of your hips are the same, and don't forget to contract your gluteus maximus. Continue to do this 10 times.

Step 3

For the Bulgarian squat, you'll need to use a low platform that's six to eight feet high: Keeping your front foot straight and your back foot's toes touching the step, squat down until your back knee touches the ground. This move puts your main weight on your front foot and works your abdominal and gluteal muscles as you lift yourself up from the squat. Repeat the same movement 10 times, avoiding letting your knees go beyond your toes.

Step 4

Use an elastic resistance band to perform this sideways movement. Place the resistance band between your ankles and move it left and right in small steps 20 times each. In order to achieve effective exercise, avoid the elastic band falling off your ankles when moving, and squat slightly lower your center of gravity while trying to maintain the same height to avoid swinging up and down.

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