What are some ways to train men's buttocks muscles?

For every fitness enthusiast, in addition to training the chest muscles, leg muscles, and abdominal muscles, training the buttocks muscles is also very important, because the lines of the buttocks can add a lot of points to your figure. So how do you train the buttocks muscles?

1. Climb the stairs

The action of climbing stairs can exercise the muscles of the whole leg, train the hip muscles, and help you lose weight. Climbing stairs is simple and economical, but the effect is similar to spending money to go to the gym, which can not only burn calories but also exercise the body. In addition, if you take two steps at a time when walking up the stairs, you can drive the thigh and hip muscles, and the tightening effect is better.

2. Push the wall

It is a very convenient exercise that can be performed at home, at work, or even in a place with a wall. Cross your legs, put your hands on the wall, straighten your legs, stretch your hips outward for 10 seconds, and then move them towards the wall for 10 seconds. Repeat several times each time. If you persist, you can not only sculpt the hip curve, but also exercise your abdomen and have the effect of tightening the abdomen.

3. Standing squat

It is best to have an elastic rope or skipping rope to assist, but if not, you can do it with bare hands. First, open your feet as wide as your shoulders and step on the elastic rope. Hold the rope with both hands and put it on your shoulders. Squat down with your hips so that your thighs and calves are about 90 degrees. Hold the static position for 8 seconds and then stand up. Repeat several times each time. The specific number of times can be determined by your personal situation. After getting used to it, you can slowly increase the number of times.

4. Front and back squats

You can also use elastic ropes or skipping ropes to assist. After your feet are on the rope, step forward and backward, then squat down so that the thighs and calves of the front and back feet are at 90 degrees. Repeat several times each time. The specific number of times may be determined by your personal training situation. After you get used to it, you may slowly increase the number of times.

5. Golden Rooster Independence

Find a chair, hold the back of the chair, stand up straight with one foot, and stretch the other foot back in the air. After about 2 seconds, put it down again. Repeat the action 10 to 15 times, and then switch feet. Doing this can exercise the muscles of the buttocks, and the buttocks will become stronger if you persist.

6. Buttocks shaping exercises

You can use 15 minutes before going to bed to do buttocks shaping exercises, which can not only enhance body circulation and eliminate accumulated fat, but also achieve the effect of sculpting.