The attractively shaped buttocks are a weapon for women to show their charms. If the buttocks are loose and sturdy, don't blame men for not wanting to see you more.
Climb the stairs
When climbing the stairs, the buttocks muscles will be very tight. At this time, it is also the best time to correct the muscles of the hips. At each step of the two or three steps, the thigh and hip muscles are fully stretched. The speed should not be too fast. There is no obvious soreness in the leg muscles. This aerobic exercise is most effective.
Run outdoors often
The feeling of outdoor running and the muscle group of exercise are different from those of the gym. When running outdoors, the action of pedaling on the ground can better exercise the buttocks muscles. It is better to wear sports tights, so that the muscles The plastic effect is better.
Tightening buttocks
You can also secretly exercise your hips while waiting for public transportation or waiting for a bus. Consciously alternately contract and relax the muscles on both sides of the buttocks, and try to contract the movement of the anus. This not only makes the buttocks more tight, but also allows The pelvic muscle groups get exercise.
After kick exercise
When walking normally, it is mainly to exercise the calf muscles, and the hip muscles have very little exercise. It is better to rest and watch at home while relaxing while doing targeted kicking exercises. Stand straight and hold the table or On the wall, stretch one leg diagonally rearwards, keep the leg muscles tightened, reach for the limit, hold for a period of time, slowly put down, change the other leg. The movements need not be too fast, feel the thigh muscles tighten, mention When pulled, the best results.
Bedside leg lift exercises
Before going to bed every day, do some side-legged leg lift exercises and you can also exercise the leg muscles. Lying sideways on the bed, the lower leg is bent 90° backwards. The upper leg is lifted and raised as far as possible. Keep it for 3-5 seconds, slowly lower. Legs on each side 10 times, alternating legs. Keep your body balance while practicing, and make sure that the movement is slow enough. If you feel obvious after the completion of the breath, that is It's too fast.
The above exercises can all play a role in tightening the buttocks muscles. You can choose 2-3 of them. Stick to it and you can see the effect slowly. Don’t rush for instant benefits.
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