Having a toned butt is the dream of many men. If the buttocks are sagging, it will greatly affect the image, especially for people who often sit at a desk. Sitting for a long time will cause the buttocks to become flat. So what are the butt lifting exercises for men? Let’s take a look at how to have a toned butt!
1. Supine Butt Raise
Lie on your back on the mat, with your legs bent and your hands Place it at your sides, with your feet flat on the mat. Using your heels, slowly raise your hips, and then slowly lower them to the starting position. The lifting height can be gradually increased. If you want to make it more difficult, you can practice with one foot on the ground.
2. Lying prone with shoulder lift
Lie prone on the mat with your arms straight forward. Slowly raise your upper body to the highest point, raise your head slightly, and then slowly lower it to the starting position. Keep your abdomen and lower body close to the mat and do not exert sudden force.
3. Prone arm and leg raise
Lie prone on the mat with your legs straight and your arms straight. Slowly raise your right arm and left leg to the highest point, raise your head slightly, and then slowly lower it to the starting position. Then switch to left arm and right leg. The lifting height can be gradually increased, exhaling as you go up.
4. Leg raises on hands and knees
Kneel on the mat with your hands on the ground. Slowly lift and straighten your right arm and left leg to the highest point, and then slowly lower to the starting position. Then switch to left arm and right leg. Keep your head and spine in a natural position. The lifting height can be gradually increased, exhaling as you go up.
5. Back kick
Kneel on the mat with one leg and the other leg Put it on the back shelf. Inhale and then exhale, using the power of your hips to kick your legs back. Inhale and bring your legs back to your chest. Try to keep the angle of your legs at 90 degrees. Repeat 8 to 15 times and then change legs. Do three sets in total.
6. Lunge
Double leg kickStand shoulder-width apart, take a long step back with one leg, and raise the heel of your back leg. Squat down, trying to keep your front and rear legs at 90 degrees, keeping your knees and ankles in a straight line. Stand up forcefully, but keep your front leg bent. Repeat 8 to 15 times and then switch legs for a total of three sets.
7. Butt lift exercise
Lie down on the ground, put your arms on the ground, and lift one leg so that it is in line with your body. Exhale and lift your legs slightly upward, maintaining it at 90 degrees, and then return to the original position. Repeat 8 to 15 times, then switch legs and do three sets in total.