Good-looking buttocks are what many boys want to have. If a person's buttocks are saggy and saggy, it will be very bad for the person's image, especially for people who sit at a desk for a long time, who are prone to flattened buttocks. So what are the simple and easy to practice butt lifting exercises for boys? Let’s take a look at some butt lifting exercises!
1. High leg raise
The most basic high leg raise is still possible. Keep doing 100 high leg raises every day, which not only exercises your body but also achieves a good butt-raising effect. Moreover, this exercise is especially suitable for cold winter exercises and can be easily done at home.
2. Half squat
Stand with your feet about one foot apart; place your hands on your thighs and lower your hips slowly, as if you are sitting on a chair; keep this Hold this position for about 10 seconds, and then slowly return to the original position. Repeat 5 times.
3. Squat
Keep your legs and shoulders the same width apart, keep your hands straight and parallel to the ground, place your knees and toes outward, and then bend your knees Squat down so that the thigh part is parallel to the ground and forms a 90-degree angle with the calf. Hold the movement for 8 seconds and then return to the original movement. Repeat this movement 20 times.
4. Lie on your back and raise your hips
Lie flat on your back, with your feet on the ground and your knees bent. Use force to slowly lift the pelvis and lower it until the pelvis and spine are in a straight line. Repeat 20 times, stop when you feel your buttocks are slightly sore.
5. Bend your knees
Put your feet together and bend your body downward. Slowly bend your knees until you feel pressure on your back, clasp your arms with your hands, and take a deep breath. At this time, the body will have a floating feeling. Relax your head, neck and shoulders, slow down your breathing, swing your body slowly, or shake your head gently, hold on for one minute, and return to a standing position. Function: Exercise leg strength, reduceblood pressure.
6. Sit on an empty chair
Stand straight, put your feet together, palms facing each other, raise your arms upward along your head, and tilt your head back. While inhaling, bend your knees and sit down as if you were sitting on a chair. Don't let your knees go past your toes. Every time you inhale, raise your chest and draw in your abdomen. Every time you exhale, sit down slightly, bear the pressure on your back, and hold for 30 seconds. Function: Strengthen legs and reduce abdominal fat.
7. Step Squat
Step forward with your left leg, squat down, place your hands on both sides of your body, put your right knee at the heel of your left heel, inhale, and slowly lift from Lift your left leg, hold for one minute, then switch legs and repeat. Function: Relax the hip muscles and reduce sports injuries
8. Swing your body left and right
Take a big step forward with your right foot, step into a squat, inhale, palms facing each other, arms upward Lean back and lean your shoulders back. The front legs do not move and the body swings from side to side. The knee of the front leg should not exceed the toes. Hold for one minute, then switch legs and repeat. Function: Strengthen the strength of the upper and lower limbs, exercise the flexibility of the shoulders and hips, and enhance the stability of the knees.
9. Bend your knees and raise your hips
Bend your knees and reach your heels with your hands. Place your arms on the floor on both sides of your body with your palms facing down. While exhaling, lift your hips upwards. Hold for 45 seconds and repeat this action 3 times. What it does: Many men have very stiff intercostal muscles and connective tissue around the chest, which limits lung capacity. This pose evens out your chest breathing and relaxes those tight muscles, making breathing smoother and easier. Over time, practicing Bridge Pose can improve performance in all aspects of body movement and help relieve stress on the tissues of the upper respiratory tract.