Buttocks are the biggest and strongest muscle of the human body. And Buttocks muscle group have great influence on women’s appearance and self-confidence, which is very important to women. Nowadays office workers sit in the office most of the time so that muscle on our buttocks will become weak. Appropriate buttocks and thigh training can make us regain a charming body curve.

Load Bending

Load Bending

Stand up straight and stretch your two legs. The distance that your legs stretch should be a little wider than shoulder width. Hold the barbell with both hands and put it on the shoulder which is behind neck. Hold the barbell tightly with both hands, tighten up the whole body, keep your back straight, tuck up the abdomen and tighten your waist. Bent your knees slightly, lean your body forward 45°and move your buttocks backward. Keep this position for 5 seconds and then stand up straight. You can repeat this movement for 20-25 times.

Supine Bridge Movement

Supine Bridge Movement

Lie on the ground with face upward. Bend your knees and make them close to each other. Lie with your legs in a straight line. Both heels touch the floor and raise your buttocks upward. At this time, all parts should be in a line from shoulder to knees. Keep this position for about 5 seconds, and then tuck up the muscle of abdomen until it recovers as before. You can repeat this movement for 20-25 times.

Barbell Swing

Barbell Swing

Take up the barbell with palms down and lift it up at the distance of one arm in front of waist. Bend your legs and knees, keep back straight and upright, and then lower your body until it forms an angle of 45°to the floor. Throw and swing the barbell between your legs. Muscle of arms should be tightened up to achieve this movement. Keep your arms straight, push buttocks forward and stretch out your legs. Throw and swing the barbell forward to the height of chest between two legs while you are standing up, and then return to the starting position. This movement can be repeated 20-25 times.

Resistance Belt Side-Leg Lift

Resistance Belt Side-Leg Lift

Lie left side on the floor and tie resistance belts to both ankles. Mini or small resistance belts are more suitable for this training. Keep your head always lean against the left arm and put right hand in front of the chest on the floor during the whole movement. It’s mainly not to move other parts of your body. Lift your right leg as high as possible. Keep this position for 5 seconds and then return to starting position. Next, repeat this movement with the right side of your body. This movement can be repeated 20-25 times.

Side Walking With A Resistance Belt

Side Walking With A Resistance Belt

Put the belt between the two legs. Mini or small belts are more suitable for this training. Put the belt under the knees and take as many steps as possible on the left, and then repeat the movement on the right.

Clam Shell Mode Buttocks Training

Clam Shell Mode Buttocks Training

Bend your knees and lie down on the right side. The legs and the knees form an angle of 45°. Right leg is placed on the left leg. Draw your ankles close to each other, lift right knee up as far as possible and keep pelvis still. Keep this position for 5 seconds and then return to the starting location. This movement can be repeated 20-25 times. This movement is like the opening and closing movement of the clamshells.

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