3 effective exercises to get a charming butt

The main reason for flat buttocks is that the buttocks muscles are loose and cannot fully support the fat on the buttocks. Therefore, dieting alone will not lift the buttocks. Increasing exercise is the key. What exercises can I do for flat buttocks? The following is a complete set of hip-lifting exercises recommended for you to try:

Flat buttocks are mainly caused by loose buttocks muscles that cannot fully support the fat in the buttocks. Therefore, dieting alone will not lift your buttocks; increasing exercise is the key.

Reasons for sagging buttocks:

As people age, sagging buttocks are a common problem. However, aging does not necessarily lead to sagging buttocks. The main cause of sagging buttocks is the relaxation of buttocks muscles, which cannot fully support buttocks fat. Therefore, simply losing weight through dieting will not help you lift your buttocks. Only through exercise can you train the loose buttocks muscles so that they have enough strength to support the buttocks fat and thus achieve the effect of improving the buttocks line.

[How to exercise the femoris maximus]:

Get down on all fours with your hands and feet spread out shoulder-width apart (Photo courtesy of 39Health.com)

1. Get on all fours with your hands and feet shoulder-width apart.

While straightening your right foot, slowly raise it to waist height, making sure your foot remains level with the ground. (Photo provided by 39 Health Network)

2. While straightening your right foot, slowly raise it to waist height, making sure your foot remains level with the ground. Do this movement slowly while exhaling.

Key points: When lifting your feet, keep your toes straight, the soles of your feet facing upwards, and your body level with the ground.

Lower your feet while inhaling. (Photo provided by 39 Health Network)

3. While inhaling, slowly put your feet down and return to the original position. Repeat actions 2 and 3.

The number of times this action is performed

5 times with the right foot + 5 times with the left foot is one unit, do it 3 times in total. When you become proficient in the movement, you can increase the number of times appropriately. In addition, when your feet are raised to the level of the ground, if you pause in mid-air for 3 seconds,

The effect will be better.

[How to exercise the mediocrural muscles]

Although it is a simple movement, it is important to consciously focus your strength on your hips. When you are not sure whether the strength is concentrated in your hips, you can touch your hips with your fingers to confirm.

Lie on your side on the floor with your back straight. (Photo provided by 39 Health Network)

1. Lie on your side on the floor with your back straight.

As you exhale, lift your right foot upward. (Photo provided by 39 Health Network)

2. While exhaling, lift your right foot (do not bend your knee) upward.

Key points: Raise your feet to a 45-degree angle with the ground, straighten your toes, point your soles backwards, and raise your right foot.

Lower your feet while inhaling. (Photo provided by 39 Health Network)

3. Put your feet down while inhaling. At this time, do not put your right foot completely down and lean it against your left foot. Instead, place it at a fist-sized distance from your left foot. Repeat actions 2 and 3.

The number of times this action is performed

Lift and lower each foot 5 times as one unit, and do it 3 times in total. You can do this exercise while watching TV. It is important to consciously focus your strength on your hips and keep your feet balanced.

[Exercise the femoris magnus (Superman method)]

In addition to exercising the buttocks muscles, this method can also exercise the back and inner thigh muscles. Be careful not to lean your back too far, and concentrate your strength on your buttocks muscles.

Lie face down on the floor with your hands and feet shoulder-width apart. (Photo provided by 39 Health Network)

1. Lie face down on the floor with your hands and feet shoulder-width apart.

As you exhale, slowly raise your hands and feet up into the air, like Superman pose. (Photo provided by 39 Health Network)

2. As you exhale, slowly raise your hands and feet up into the air, like a Superman pose.

Key points: Be careful not to bend your knees, don't rush the beat, and proceed slowly. Keeping your weight on your abdomen and lifting your feet will make it easier to focus your strength on your hips.

While inhaling, lower your arms and legs and return to the original position. (Photo provided by 39 Health Network)

3. While inhaling, put down your hands and feet and return to the original position. Repeat actions 2 and 3.

The number of times this action is performed

3 to 5 times is a unit, do it 3 times in total. When you become proficient in the movement, you can increase the number of times appropriately. In addition, when doing action 2, the effect will be better if your hands and feet pause in the air for 3 seconds.

Source: 39 Health Network www.39.net

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