What are some exercises for men to lift their buttocks?

In real life, a perfect body is what everyone is pursuing. Not only women, but men also need a perfect body to improve their image and charm. The buttocks are an important part of the body. Not only women need a buttocks, but men also need perfect buttocks to improve their charm. There are many ways to exercise a buttocks for men. You can try running or twisting your waist to exercise your buttocks.

How to lift your buttocks for men

Fancy move: Side lunge

The side lunge targets the outer hip muscles and gluteal muscles and tones the inner thigh.

Key points: Spread your legs widely to the sides of your body, and bend one knee to the side and forward. Keep your tibia under the bent knee and perpendicular to the ground. If the span of your legs is too wide, bend your knee to the inside of your foot and take a step back. When performing the movement, lean your body slightly to the side, but do not let your shoulders exceed the position corresponding to your knees to prevent injuries; at the same time, make appropriate movements with your hands to maintain balance.

Leg raises on a fitness ball

Leg raises on the ball not only work your glutes, but also tone your shoulders and abs. As you get stronger, try raising both legs on the ball at the same time—it's more difficult and works your glutes better.

Key points: Keep your abdominal muscles tight, straighten your back, and tighten your buttocks muscles when lifting your legs. For beginners, you don't need to lift too high, just a few centimeters will do. Also, be careful not to use force on your lower back muscles.

Sexy and attractive hips play a key role in showing your own taste. You deserve to have such sexy hip curves.

Squat

Weighted squats can train both the quadriceps and the gluteal muscles, but for the gluteal muscles, squatting deep is more important than squatting heavy. Most people often do squats with the thighs parallel to the ground at 90 degrees, which mainly acts on the quadriceps, while some people reach a deep squat with the thighs touching the calves, which stimulates the gluteal muscles more. Because the squat is deep, the weight used must be lighter, but the intensity of exhaustion must be reached for 6-10 times per set. Squatting deeply will inevitably cause the upper body to lean forward a little, and it is normal for the upper body to lean forward 20-30 degrees. It is conducive to more participation of the gluteal muscles in the work.

Said

As with squats, using leg lifts to train the gluteal muscles should also increase the range of motion as much as possible, that is, when bending the knees, try to bring the knees closer to the chest. However, you must pay attention to a safety limit, that is, do not let the tailbone leave the cushion and roll forward. This is very important because the tailbone rolls forward and can cause injury to the lower lumbar spine. Another way to increase the load on the gluteal muscles is to put the feet as high as possible (lying) or forward (standing) on ​​the pedals, or even use only the heels to touch to do the push-off action. This method is also applicable to Smith machine squats (standing forward) and squats.

Weighted lunge squat

Hold dumbbells at your sides and take a step forward. Squat down until your front thigh is parallel to the ground. Push your back leg up and take the next step forward. The push-up phase of this movement is 100% done by the gluteal muscles, so it is a very focused gluteal exercise. Do 15-20 steps on each side as a set. The key point of the movement is to keep your upper body straight at all times, and do not lean forward or backward. When forming a lunge, lift your back heel and do not take too big a step.