Buttocks care, buttocks exercises for men

Nowadays, people tend to have loose buttocks due to long periods of sitting and lack of exercise. If men's buttocks are not tight enough, they will look old from behind, no matter how young the rest of the body is. Therefore, men should learn some daily buttocks exercise methods to maintain their buttocks.

1: Stand with your feet about a foot's width apart. Place your hands on your thighs and slowly lower your hips as if you were going to sit on a chair. Hold this position for about ten seconds, then slowly return to the original position. Repeat five times.

1: Spread your feet apart, place your hands on the ground and spread them apart in an inverted V shape (keep your legs straight). Lift one leg, pull your hips in, bend the raised leg, and then straighten it. Repeat 10 times. Then switch legs and do it again.

1: 1. Kneel down on your hands and knees. Inhale and bend at the waist, bringing your forehead toward your knees. Bring your right knee closer to your forehead. 2. Exhale, contract your hip muscles; arch your body, raise your head as much as possible, and straighten your right leg toward the ceiling (bend your knees slightly to avoid muscle tension). Inhale and bring your right knee and forehead back to their original position. Then repeat the same action. The movements should be done quickly one after another, without interruption, and the buttock muscles should be contracted when arching. Repeat 10 times on each leg, gradually increasing to 25 times.

1: Place your forearms and knees on the ground. Stretch your calves backward along the ground, forming a 90-degree angle with your thighs. Tighten your abdomen and buttocks. Lift one leg and straighten it parallel to the ground. Then bend your knees, lift your leg up and raise your calf, then straighten your leg and put it down, returning to the original position. Repeat 15 times. Switch legs.

1: 1. Lie face down, bend your arms, and place your palms at shoulder level. Press your palms and arms down on the mat at the same time, lifting both legs 15 cm off the ground at the same time. 2. Continue breathing. Contract your hip muscles and kick your legs like you are swimming. Do 50 times for each leg, and gradually increase to 100 times.

1: 1. Kneel down and compress your buttocks, let your hands hang down, and gently stroke your thighs with your palms. 2. Inhale. Keep your body and thighs in a straight line, use your palms to compress your buttocks muscles, bend your body backward, and keep the position unchanged for 5 seconds. Exhale and return to the original position. Repeat 5 times, gradually increase to 25 times. Gluteal muscle training is a very important but often neglected part of the muscles in bodybuilding training. The reason is simple: it is not easy to see it yourself! This does not mean that we can ignore the training of the gluteal muscles, because it is between the back and the legs when showing the back, and plays a connecting role. Whether the gluteal muscles are strong and firm can be seen by others!

, or sit on the sofa watching TV for too long, your hip muscles will become loose. To make your hip muscles firm, you can do the hip exercises above every day.