ButtocksHow to train, there are some training movements, and each movement has a certain effect, but some people do not know what movements are involved in butt training. I believe some people still know the butt training movements. So, what are the 12 butt training exercises? How many do you know? Let’s find out together below.
Glute Bridge
At the beginning we lay flat on the yoga mat and let the body relax naturally , at this time, bend the legs, and use the strength of our waist and abdomen to lift the buttocks upwards and leave the ground. At the same time, the arms support the floor, so that our shoulders and back can slowly leave the ground. At this time, the body can form a curved shape, that is, the shape of the gluteal bridge. Keep this action unchanged for more than 30 seconds in one set. You can perform three sets of actions in one day.
Silent squat
Silent squat is also a more effective movement for training the buttocks. At the beginning, we stand up straight and close to the wall. At this time, we let our body slowly squat down, as if Just like sitting on a chair, form a 90-degree angle between your thighs and calves. At the same time, your calves are perpendicular to the ground and your back is close to the wall, while your buttocks are independent. Hold this action for more than 30 seconds. You can perform 2 to 3 groups a day. . This action can effectively tighten our buttocks, thereby lifting the buttocks and making the buttocks tighter.
Squats
In the process of doing deep squats, the exercise for the buttocks is actually the most significant. Although the legs can also be exercised, when doing deep squats, The buttocks are the most important power point. Regular squatting can also make the buttocks become more upturned and straight, but what we need to pay attention to is that we must do squats in small units. If the squat posture is not done properly, the effect will not be particularly ideal. When performing squats to train the gluteus maximus, if you have a good squat foundation, you can actually use other methods to perform a variety of movements, which can give everyone a better-looking butt line.
Upward leg raising movement
First lie flat on the yoga mat and let your legs straighten naturally. At this time, we use the strength of our waist, abdomen, buttocks and legs to work together. Allow your legs to lift upwards and keep your legs together. Try to keep the buttocks off the ground, so that the buttocks have an upward effect, which can make our buttocks tighter. Because the buttocks need to exert force, it can have a good exercise effect. Stick to thisEach action is performed in groups of 30 times, and each exercise is performed in 3 to 5 groups.
Lunge Squat
Stand with your feet apart in front and back, and adjust the distance according to your personal situation. When squatting, the front thigh is parallel to the ground, and the back knee is close to the ground but not touching the ground. It can be weight-bearing or not. Do 2 sets on each hip, for a total of 4 sets. 12-15 reps per set. Rest 30-60 seconds between sets.
Kneeling leg kick
Kneel on the mat as shown in the picture, with your palms directly under the shoulder joints and your thighs perpendicular to the ground. Keep your back straight and your chin slightly tucked. Exhale, straighten your legs and kick them back, inhale to return. Note that when your legs are straightened, they can be parallel to the plane of your back, and do not raise them excessively. Repeat the action 12-15 times and do 4 sets. Rest 30-60 seconds between sets.
Stiff-leg deadlift
With your feet shoulder-width apart, hold a dumbbell (or other heavy object). Inhale, with your back straight, bend your hips, and slowly lower the dumbbells along your legs, roughly under your knees. Exhale, stand up and return, tightening your buttocks at the top of the movement. Repeat the action 12-15 times and do 4 sets. Rest 30-60 seconds between sets.
Single-leg deadlift
Hold a dumbbell (or other heavy object) in your hands and stand on one leg. Inhale, slowly lower the dumbbells along your thighs to the position below your knees while holding your back, exhale and stand up to return. Tighten your hips at the top of the movement. Repeat the movement 12-15 times on each side for a total of 4 sets. Rest 30-60 seconds between sets.
Lie on your back and raise your hips with one leg
Lie on your back, bend your right leg, and place your left leg on your right leg. Place both hands, palms down, at your sides. Slowly lift your hips upwards and tighten your gluteal muscles as much as possible until your back is straight. Repeat after restore. Do 3 sets on each side, about 20 times each.
Lend over, bend your knees and raise your legs
Land your hands and knees on the ground, with the knee joints at 90 degrees. The movement begins with a single-leg raise, with the heel pointing straight up but keeping the knee angle the same. When your thighs are raised to their highest point, they are exactly parallel to the ground. Don't move too fast and tighten your glutes. 3 sets of 20 reps per side.
Squat and jump
The action is basically the same as the weight-bearing squat, with increased explosive force: stand with your feet shoulder-width apart and hold your arms in front of your chest. Squat down until your knees are at 90 degrees, and push up vertically. Pay attention to your thighs and tighten your buttocks. Do 3 sets of about 10 times each. Since this exercise has an impact with the ground when you jump and land, it is best to do it on a rubber mat, wooden floor or grass, and pay attention to maintaining body balance.
Lift your legs after standing with weights
Stand facing the wall, lean forward slightly, and hold the wall with both hands. Sandbags are tied around the ankles and the heels are slightly raised. At the beginning of the movement, the body's center of gravity shifts to the supporting leg. The action leg is slowly kicked back with force, and the knee joint can be slightly bent. Kick your legs until they can go no further back. Wait for a few seconds and then restore. 3 sets on each side, about 10 reps each.