How to effectively exercise butt muscles

　　Judging from the position of the buttocks, it can be divided into sagging, moderate and upturned types. Among them, the moderate type and the upturned type both indicate higher buttocks and are toned. Viewed from the side, draw a straight line parallel to the horizontal plane from the farthest point of the hip semicircle to divide the buttocks into upper and lower halves. If the distance between the upper and lower halves is equal, it is a moderate type. If the upper half is larger than the lower half, it is a drooping type. If the upper half is smaller than the lower half, it is an upturned type. The shape of a toned buttocks should also be toned in volume, with a moderate or upturned breech position, and unfitness if the volume is thin or enlarged, or with a saggy breech position. If the volume is toned but the breech position is droopy, it cannot be considered toned either.

　　Butt strength training methods:

　　1. Standing hip pinch exercise : Stand with legs together, chest raised, abdomen drawn in and waist raised. Contract the buttock muscles toward the middle, hold for a while, and then relax. Repeat 20-30 times to complete 2-3 sets.

　　2. Practice kicking while holding on to the wall : Put your hands on the wall, support your left leg, and keep your upper body upright. Straighten your right leg and kick back 20-30 times. Switch to your right leg for support and kick your left leg. Repeat 2-3 groups, then kick to the side 20-30 times, repeat 2-3 groups.

　　3. Leg control exercises by holding on to the wall : Support the wall with your back, support your left leg, and keep your upper body upright. Straighten your right leg and lift it back to the limit, hold it for 30-60 seconds, then lower it and relax. Change the right leg to support and control the left leg. Repeat for 2-3 sets. Then control the side leg for 30-60 seconds and repeat for 2-3 groups.

　　4. Kneeling and kicking exercises

　　1. Kneel and then kick your legs

　　Support the ground with both hands, kneel on the left knee, straighten the right leg and point it to the ground, with the upper body parallel to the ground. Straighten your right leg and kick upward and back, then return. Repeat 20-30 times. Then kneel on your right knee and kick your left leg. Repeat 20-30 times to complete 2-3 sets.

　　2. Kneel and side kick

　　Support the ground with both hands, kneel on the left knee, straighten the right leg and point it to the ground, with the upper body parallel to the ground. Straighten your right leg and kick it to the side of your shoulder, then return it to the right position. Repeat 20-30 times, then kneel on your right knee and kick your left leg. Repeat 20-30 times to complete 2-3 sets.

　　5. Supine hip lifting exercises : Lie on your back, bend your knees and spread your legs, place your feet flat on the ground slightly wider than your hips, put your arms flat on your sides, contract your gluteal muscles to push your hips upward. Hold for a while, then relax and restore. Repeat 20-30 times to complete 2-3 sets.

　　6. Weight-bearing squat exercises : Stand with legs apart, keep your upper body upright, hold heavy objects with both hands on the back of your neck and shoulders, exhale and squat deeply, pause for a moment, and inhale to return. Repeat 10-20 times to complete 2-3 sets. The above exercises are more effective under weight-bearing conditions. Practice three times a week, every other day. In addition, aerobic exercises such as long-distance running, aerobic dancing, etc. must be strengthened.

　　What are the methods to slim down buttocks and lose weight? To reflect the fitness of your buttocks, the most basic thing is to maintain a posture with your abdomen drawn in, your waist raised and your buttocks pinched when standing, so as to increase the position of the center of gravity of the buttocks and express a plump and strong buttocks shape.

　　When supporting on one leg, you should also keep the gluteal muscles on the side of the supporting leg tight and slightly tilted toward the back. When sitting on a chair, you should maintain an upper body posture with your abdomen drawn in and your waist raised, with the body's center of gravity on the buttocks. Viewed from the side, the plump lines of the buttocks can be seen. You can also sit sideways, with the upper body and legs turned to the side at the same time.

　　While walking, while maintaining the correct posture of the upper body and lower body, pay attention to straightening the supporting leg and contracting the muscles to lift it up. If you want to improve the expressive art and skills of hip movements, you can perform dance training such as Latin dance (such as rumba, cha cha cha, samba), hula and disco.

　　In addition, when lying on your side, keep your legs together and bend your knees slightly, or straighten your lower leg and bend your upper leg to create a beautiful hip curve.

　　How to reflect the toned buttocks through clothing? The hip line is consistent with the waist and abdomen line, so "V"-shaped and "X"-shaped clothing styles can also well reflect the fitness of the buttocks. Wearing it with tight tops and bottoms can best reflect the fitness of the buttocks. All kinds of tight-fitting pants and skirts are the best choices. Fabrics should be thick or light and soft textiles that have a droopy and elastic feel.

　　Properly tightening the waist can fully show off the charming figure with narrow waist and wide hips. If your hips are not so ideal, you can choose "A" shaped skirts, dark and heavy pants, and loose blouses.

　　Highlights: Barbell lunges to burn excess fat in the buttocks