3 movements to lift your buttocks and easily get a firm and perky butt

[Key points]: Flat buttocks are a pain in the hearts of many women. If you want to be more charming, you need to train your buttocks to be small and perky. Here is a very simple exercise recommended for training the buttocks.

The buttocks are composed of two gluteal muscles, the gluteus maximus and the gluteus medius, and are covered by fatty tissue. If you want to get a perky butt, the key is to exercise your gluteus maximus. The gluteus maximus is responsible for extending and externally rotating the femur, that is, extending the thigh backward. Therefore, the movement of extending the legs backward has a significant effect on exercising the buttocks muscles.

Effect: This movement can exercise the buttocks muscles, especially the gluteus maximus, which can effectively reduce buttocks fat, tighten buttocks muscles, and prevent buttocks sagging.

action:

1. Kneel down and bend your elbows to 90 degrees to support your body. Bend your knees and use one knee for support, lifting the other knee slightly off the ground and placing it behind the supporting knee.

2. Straighten the raised knee and pull the leg backward to stretch. Straighten your legs in line with your waist, stay there for a moment, then bring your legs back.

3. Exhale when you stretch your legs backward, inhale when you retract them, and repeat this cycle. Do 15 times on each side.

Tips:

When you kneel down on both knees, make sure that one knee touches the ground while the other knee does not. This movement can increase the tension of the gluteus maximus muscles. The free knee is behind the grounded knee. It is incorrect to align both knees or to place the ungrounded knee in front of the grounded knee.

Source: 39 Health Network www.39.net

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