1. Exercise the thigh muscles with single-leg bending and extension exercises in order to improve the buttocks.
1. Determine the position of the foot straddling the chair, place one foot on the chair, and stand in a position where the body and the bent calf are at right angles. If you get too close to or too far away from the chair, and the angle of leg bending is too large or too small, the effect will not be achieved or even the leg muscles will be injured.
2. The rear leg raising exercise can strengthen the gluteal muscles.
1. Place your waist against the back of the chair to form a prone position, and relax your upper body. If you feel uncomfortable, you can instead put a cushion underneath.
2. With one foot straightened, slowly lift it upwards, and then perform 9-10 reps on each leg as one round, for a total of 2-3 rounds. Be careful not to bounce your body and raise your waist bones, just do it slowly. This exercise can beautify your buttocks.
3. Place your hands on your waist, and with your upper body straight, perform leg flexion and extension exercises. When bending, the center must be placed on the ball of the forefoot, and don't forget to maintain a right angle! Use 5-10 times as a round, and do 2-3 rounds each time.
3. Walking squats can have a great effect on tightening the gluteal muscles and leg muscles.
1. Hold a 1-2kg dumbbell in both hands and stand with your feet forward and backward.
2. Straighten your back, and while bending your front legs, slowly move your back feet backward until the surface of your calf is parallel to the ground, and then relax. At this point, focus on placing your center on the heel of your front foot. Then slowly return to position 1.
Do 8-10 reps with both feet as one round, and do 2-3 rounds each time. If you can feel that the buttocks of the front legs are being used, it is a prelude to success.
Fourth, imitate water skiing exercises to exercise strong gluteal muscles large and medium.
1. Take a squatting position, then place a cushion on your abdomen and cross your feet. 2. Use force on your buttocks to move your legs up and down.
Consider this 1.Perform step 2 8-10 times, alternating feet. Use this as a round and do 2-3 rounds each time. This has the effect of centering and lifting the hips inwards.