Gluteal muscles are a very important part of our body. Because the hips connect our upper and lower bodies, we need to target our muscles during exercise. Exercise the buttocks to make our overall figure look more perfect. So how to do butt training and how long does it take to be effective?
How to do butt training?
When training the buttocks, we must first choose specific movements for training, so that we can effectively achieve the training effect. Common butt training exercises include the well-known glute bridge exercise. At the beginning, we lie flat on the yoga mat and let our bodies relax naturally. At this time, our legs are close together and straight. Next, let us bend our legs upward, tighten our hips and push upward to ensure that our hips can leave the ground, and then slowly move up our shoulders and back until our back also leaves the ground. At this time, the body forms a Glute bridge. Hold the action for 30 seconds before putting it down.
Silent squatting movement
Silent squatting movement is also a very effective movement when we exercise our buttocks. At first, we stand up straight against the wall to ensure that our waist and back are straight. At this time, our body slowly squats down until our large and small legs form 90 degrees, and the lower legs can maintain a 90-degree state with the ground. At this time, we are just like sitting on a chair, with our buttocks pressed against the wall and tightened, and we must keep doing this for at least 30 seconds in one group. We can put our hands on top of our thighs. Even if our legs feel sore, we must persist in the movement.
How long does it take for butt training to be effective?
As for butt training, we need to exercise for at least 20 minutes every day. Butt training movements are generally more intense anaerobic exercises. Although the movements are not necessarily difficult and skillful, they need to be persisted. We need to keep exercising for at least a month before we can obviously feel our butt muscles tightening and feel that our buttocks become fuller.
The above are the effective movements for butt training, which can effectively exercise the buttocks and make the buttocks firmer, but you must persist in order to achieve better exercise effects.