For some people, body shape is very important, so many people will exercise regularly to make themselves better. Among the exercise methods, each method has its own role. For example, some methods exercise the chest, and some exercise Buttocks, some people still know how to train buttocks. So, what are the 10 best exercises for butt training? Let’s take a look 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
I think most people will not be unfamiliar with the squat movement, because this is a training movement that we often do, and it can be very effective. Help us develop lower body strength. When we do this action, we must keep our back straight at all times. After squatting, we must "sit" down with our buttocks, keep our thighs parallel to the ground, and feel the tension in the buttocks. If you have an elastic band at home, you can also use the elastic band to complete this training action. Put the elastic band on our thighs. You can refer to the illustration above to complete this training action. Standardize the action and do 10 in one set. times or more.
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 your buttocks off the ground so that your buttocks rise upwardsIt can make our buttocks become tighter. Because the buttocks need to exert force, it can have a good exercise effect. Stick to this action for 30 times in one group, and perform 3 to 5 groups each time.
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 arm raise and leg raise
This action can effectively strengthen the balance of the bodybuilder on the basis of training the gluteal muscles. During training, first lie prone, with your knees bent, tighten your upper body, relax your shoulders, support your arms on the ground, raise your left arm and straighten it, and at the same time lift your right leg, so that the right leg, left arm and upper body should be on the same plane as possible.
Barbell straight-leg deadlift
This action is done with the help of a barbell. At the beginning, we place the barbell in front of our body. At this time, our legs are opened at the same level as our shoulders. Stand wide and keep your lower back straight. At this time, we adjust our breathing and posture so that we lean over and grab the barbell with both hands. The distance between the two hands is wider than the shoulders. At this time, we grab the bar with both hands and exert force to lift the barbell to the root of our thighs. During this process, our legs always remain straight. After the movement is completed, we put the barbell down and start the movement again.
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.