How to exercise your buttocks, six ways to have a firm buttocks

Research data shows that most women think that men with tight buttocks are sexier and more attractive. However, in modern life, people sit for a long time, fat accumulates in the buttocks, causing the buttocks to become loose. Through some simple exercise methods, we can have tight buttocks.

1: Lie on your back, bend your right leg, and place your left leg on top of your right leg. Place your hands with your palms facing down on your sides. Slowly lift your hips upwards, tightening your gluteal muscles as much as possible until your back is straight. Return to the starting position and repeat. Do 3 sets on each side, about 20 times per set.

1: Get on your hands and knees with your knees at 90 degrees. Start with one leg raised, with your heel pointing vertically upwards, but keep your knee at the same angle. When your thigh is raised to the highest point, it is parallel to the ground. Don't move too fast, and keep your gluteal muscles tight. Do 3 sets on each side, 20 times each set.

1: Get on your hands and knees, with a sandbag tied to your ankle (be careful not to make it too heavy). First, straighten one leg backwards, roughly parallel to the ground, and then bend your knee to 90 degrees. Return to the original position and repeat. 3 sets on each side, 20 times per set. Be careful to keep the movements under control and not to "throw" them.

1: Stand with your feet 10-20 cm apart. Hold dumbbells in both hands (weight varies from person to person). Squat down until your thighs are parallel to the ground and then stand up. Keep your upper body straight during the movement. Do not lean forward. 8-10 times per set, 3 sets.

1: The movements are basically the same as the weighted squat, but with more explosive force. Stand with your feet shoulder-width apart and hold your arms in front of your chest. Squat down until your knees are at 90 degrees, and push up vertically. Focus on using your thighs and tightening your buttocks. Do 3 sets of about 10 times per set. Since this exercise involves impact with the ground when you jump up and land, it is best to do it on a rubber mat, wooden floor or grass, and pay attention to keeping your body balanced.

1: Stand facing the wall, lean forward slightly, and hold the wall with both hands. Tie the sandbag to the ankle, and lift the heel slightly. At the beginning of the movement, move the body's center of gravity to the supporting leg, and kick the moving leg backwards slowly with force, with the knee joint slightly bent. Kick the leg until it can't go back any further. Hold for a few seconds and then return to the starting position. Do 3 sets on each side, about 10 times per set.

All methods will exercise the gluteus maximus, and through some adjustments to the movements, the center of gravity of the exercise will tilt toward the gluteus maximus, so when exercising, pay attention to the details according to different exercise requirements. Lying leg raises, barbell squats, Smith squats, hack squats, weighted bench squats, etc. are all possible.