Perfect S curve! 8 tips to create the ultimate buttocks

Having a perfect S-curve is the dream of many female friends. In addition to a slender waist, small and perky buttocks are the key factors that affect the body curve. How can we have beautiful and perky buttocks? Fitness coaches suggest that the most effective way to lift your buttocks is to do suspended squats. Doing it three times a week will produce significant results.

Having a perfect S-curve is the dream of many female friends. In addition to a slender waist, small and perky buttocks are the key factors that affect the body curve.

The first move: hanging squat

The main movement of "squatting" is an indispensable part of hip training. Squats directly engage the gluteal muscles, and if you perform the exercise with weights in your hands, you can build stronger muscle tissue. The key to completing the movement is to maintain your center of gravity.

Action essentials: Stand with your feet shoulder-width apart. Slowly lower your hips, imagining that you are sitting on an invisible chair, then return to a standing position. Make sure your knees do not extend past your toes. Keep your torso tight and your back straight. Do this exercise 3 sets each time, 15 times in each set, and try to do each exercise 3 times a week. Help you to effectively train your buttocks.

Step 2: Reverse lunge

When doing reverse lunges, your gluteal muscles will be more engaged and you can add variety to the movement. Lunges can also improve the flexibility of the hips and the stability of the body's center of gravity after long periods of sitting.

Action essentials: Same as forward lunge, but step backwards. Remember not to extend your front knee past your toes as it bends.

Step 3: Side lunge

The side lunge targets the outer hip and gluteal muscles and tones the inner thigh.

Action essentials: Spread your legs widely to the sides of your body and bend one knee to the side and forward. Keep your shins underneath your bent knees and perpendicular to the ground. If your legs are too wide, bend your knees toward your feet and step back a little. When doing the exercise, the body should be slightly tilted to the side, but the shoulders should not exceed the corresponding position of the knees to avoid injury; at the same time, the hands should make appropriate movements to maintain balance.

This movement not only shapes the buttocks and adjusts the thigh and calf muscles, but also consumes a lot of calories. (Data screen of this site)

Step 4: Front lunge

This movement not only shapes the buttocks and adjusts the thigh and calf muscles, but also consumes a lot of calories.

Action essentials: Stand with your feet apart, hips spread, and take a big step forward with one foot. Slowly lower your body, bend your knees, and return to standing position. When you're done, repeat with your other foot. Do not bend your knees more than 90 degrees, the front knee is supported by the ankle, and the back knee should not touch the ground.

Step 5: Leg lifts with fitness ball

Place the ball roughly at your stomach level, lie on the ball, support yourself with your hands and lift your legs. Leg raises on a ball not only work your glutes, but they also tone your shoulders and abs. As you become stronger, try lifting both legs on the ball at the same time; this is a more challenging move that will better shape your butt.

Action essentials: Keep your abdominal muscles tight, back flat, and tighten your buttocks muscles when lifting your legs. For beginners, don't lift it too high, a few centimeters is enough. Also, be careful not to strain your lower back muscles.

Tip 6: Body Bridge

This exercise is very classic and is very effective in exercising the buttocks muscles. It can also exercise the leg ligaments and hips.

Action essentials: Lie flat first, then slowly lift your back, bend your knees, open your feet as wide as your hips, and support your body. Start lifting your back from your tailbone and slowly lift your spine off the floor, one vertebra at a time, while tightening your buttocks muscles and tightening your hamstrings. When your shoulders and knees form a straight line, hold for a moment and slowly lie back down on the ground.

Step 7: Doggy Style

Known as the "fire hydrant" in the 1970s, this move works two muscle groups in the buttocks.

Action essentials: Keep your knees and hips as wide as possible, press your hands on the ground, and straighten your elbows. Gently engage your abdominal muscles (harden the muscles) and keep your back in a natural position, neither collapsing nor arching. Slowly lift your knee to the side, swinging your hips to push your leg outward from your torso.

This move targets two smaller muscle groups in your buttocks—the gluteus medius and minimus—and simply requires you to lift your legs high. (Data screen of this site)

Move 8: Side Leg Raise

This move targets two smaller muscle groups in your buttocks—the gluteus medius and minimus—and simply requires you to lift your legs high.

Action essentials: Lie on your side on the floor and lift your upper leg up. Keep your hips sideways, your torso still, and your knees pointed forward. If you want to exercise other muscles more, you can raise your legs higher.

In addition to these 8 tips that can help you get a perky butt, let’s take a look at what you should pay attention to in your diet when practicing this.

1. Eat more fruits and vegetables

Vegetables such as pumpkin, sweet potato and taro are rich in fiber, which can promote gastrointestinal motility, reduce the chance of constipation, and create a slim and toned lower body. Corn oil, olive oil and sunflower oil all contain a lot of unsaturated fatty acids. Using them instead of animal fat can help you achieve both beauty and health.

2. Eat more fish

Fish not only has lower calories than meat, but also contains more protein, minerals, and vitamins, which can promote metabolism and the consumption of body fat.

3. Drink more water

Water can remove metabolic waste and prevent swelling. Experts recommend drinking one to two liters of water a day, and only pure water should be drunk.

4. Reduce the intake of animal fat

Eating too much cream or cheese can not only make the blood acidic and make people easily tired, but also cause fat to accumulate in the lower body and cause sagging buttocks.

Source: 39 Health Network www.39.net

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