Do you know these exercises for buttock shaping?

In real life, many people are not fat, they just have slightly enlarged buttocks. So what are some ways to reduce excess muscle in the buttocks and shape a perfect body?

Building a bridge

This is a classic exercise that works the gluteal muscles very well, and can also work the leg ligaments and hips. Tips: Lie flat on your back, then slowly lift your back while bending your knees and spreading your legs as wide as your hips to support your body. Start lifting your back from the coccyx and slowly lift your spine off the floor, one vertebra at a time, while tightening your gluteal muscles and leg tendons. When your shoulders and knees form a straight line, hold for a moment, then slowly lie back on the ground.

Side Leg Raise

This move is designed to work the two smaller muscle groups in the buttocks, the gluteus medius and gluteus minimus, and only requires you to lift your legs. How to do it: Lie on your side on the floor and lift your top leg up. Keep your hips to the side, your torso still, and your knees forward. If you want to work more muscles, you can lift your legs higher.

Fire hydrant type

Known as the "fire hydrant" in the 1970s, this move works two muscle groups in the buttocks.

Key points: Keep your knees as wide as your hips, press your hands on the ground, and straighten your elbows. Gently exert force on your abdominal muscles (harden your muscles), and keep your back in a natural position, without collapsing or arching. Slowly lift your knees to one side, and swing your hips to push your legs out of your trunk.

Starting

In addition to exercising the buttocks, the running pose can also exercise the shoulders, hips and core muscles. If you want to burn fat and build muscle, do the running pose! Action essentials: Use your abdominal muscles to protect your lower back. Open your fingers to protect your wrists.

Aerobic exercise to shape your buttocks

The gym has a variety of equipment that can exercise both the buttocks and the heart and lungs: stair climbing machines and elliptical machines are good choices. Inline skating and spinning bikes can also achieve the desired effect. When exercising on a treadmill, you can choose a 5%-7% incline to increase the intensity of the exercise.

Don’t want to go to the gym? In fact, walking is the simplest butt exercise, while climbing can exercise the buttock muscles to the maximum extent and burn more calories. Muscles are firm but not bloated.

Some people gain muscle mass after exercise. If this is natural and you don't like looking bloated, try aerobic exercise! Remember: never set the resistance of the fitness machine too high, and use less weight when doing butt exercises.

Eat less

Trying to reduce a bloated butt by doing exercises will only make it tighter. To make it look better, you need to pay attention to changing your diet and controlling your intake while burning more calories, which can reduce the fat pad on the buttocks muscles and make the buttocks tighter and more beautiful.

Gluteus maximus exercises

If you think a bigger butt is better, train your butt muscles harder. Increase the resistance on your spinning bike or cardio equipment. When you train, use more weight, do more repetitions, and reduce rest intervals between exercises. A high-protein diet is also important for increasing muscle mass.