How do men exercise their buttocks?

As a man, if the buttocks are too big or loose, it will make the man's body look very bloated and not look beautiful enough. Therefore, many men with sagging buttocks are always helpless and don't know how to exercise their buttocks. Let me introduce how men can exercise their buttocks. The following simple aerobics will help you completely get rid of the troubles of buttocks.

Roll your hips

1. Lie flat on your back, bring your knees to your chest, stretch your hands flat and keep them close to the ground with your shoulders, slowly turn your hips to the right, try to bring your knees close to the ground, and turn your head to the left. Exhale and return to the original position. Inhale and repeat the above movements in the opposite direction. Repeat 10 times on the second day, and slowly increase the number of times to 25 times within 30 days.

2. Inhale, and let your muscles contract as your hips slowly lift off the ground. Lift the lower, middle, and upper back one after another until your body is supported by your shoulder blades. Keep the position unchanged for 10 seconds. Exhale, and slowly lower your body. You will feel each vertebrae relaxing. Repeat 2 times, and gradually increase to 5 times.

Raise your legs backward

1. Lie face down, place your hands flat beside you, palms facing down. Rest your cheek on the mat until your feet are about 15 cm apart. Inhale and contract your buttocks muscles.

2. Stretch your toes forward and raise your right leg to about 15 cm from the ground. Hold the position for 1 second, then lower your right leg. Keep your buttocks against the mat all the time - this is more important than the height of your leg. Repeat 10 times with your right leg, then 10 times with your left leg, and gradually increase to 50 times.

Kick your calf

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.

Kneel down and kick

1. Kneel on your hands and feet, with your hands at shoulder height. Keep your knees 20"-30cm apart. Straighten your right foot and lift it 30cm off the ground.

2. Continue breathing and lift your right foot 25 times. Repeat the same action with your left foot. Do 25 times for each foot, and gradually increase to 50 times.

Bend your waist and kneel down

1. Kneel on your hands and feet. Inhale and bend your waist so that your forehead is facing your knees. Move your right knee closer to your forehead.

2. Exhale, contract your gluteal muscles; arch your body, lift your head as high as possible, and straighten your right leg toward the ceiling (knee slightly bent 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 for each leg on the left and right legs, gradually increasing to 25 times.

Compress your buttocks

1. Kneel down with your hands hanging down and your palms gently caressing your thighs.

2. Inhale. Keep your body and thighs in a straight line, use your palms to compress your buttocks muscles, bend your body backwards, and maintain the posture for 5 seconds. Exhale and return to the original posture. Repeat 5 times, gradually increasing to 25 times.

The above are some simple aerobics for training the buttocks. What needs to be noted is that you must persist in doing them. If you only do them for one or two days, you will not see any effect. So it is best to choose one or two of them and do them every day. In about a month, you will see some results on your buttocks. Persistence is the only way.