Sitting for a long time will put our gluteus maximus in a state of long-term tension, without effective relaxation, and the elasticity will be reduced. In turn, many people will feel that the more they sit, the bigger their buttocks will become, and the more they sit, the flatter they will become. In order to improve this situation, we need to do some proper butt-lifting exercises. For girls, getting a buttocks is just around the corner. For boys, it can be a good exercise for the pelvic floor muscles. Today, let’s take a look at what exercises are the most effective for lifting your buttocks.

Action 1: Bridge pose

Many people are troubled by the problem of sagging hips. To solve this problem, the bridge pose has the fastest and best effect. It can tighten our hips and make the curves fuller. The bridge pose is not difficult to do. First, we have to lie on our back with our legs as wide as our shoulders, then bend our legs so that our hands touch our heels or ankles, and then lift our hips hard. At this time, we can clearly feel When the buttock muscles are tense, stay for a while longer, support your waist with your hands, then slowly lower it and repeat the exercise.

Action 2: Bow pose

If we want to make the shape of the gluteus maximus look better, we need to stimulate it. In addition to the effective bridge pose, the bow pose is also very effective. You also need to lie down to do the bow pose, but you need to lie on your stomach, face down, and then palms up. Put your feet together and then bend your knees to let your body "arch" up, then grab your ankles with your hands, and at the same time lift up with force, touching your buttocks. The muscles are squeezed to a certain extent, then held for a period of time and practiced repeatedly.

Action Three: Bicycle Pose

If you find it difficult to do bridge pose and bow pose, there is a relatively simple and easy exercise before going to bed, which is to do bicycle pose, which can also effectively exercise our hip muscles. First, just lie on your side on the bed, support your body with one arm, ensure that your feet are lifted off the ground, and alternately do bicycle exercises with your legs in the air. After practicing one side, alternately practice the other side. Not only can you train your buttocks, but you can also Do leg exercises.

Editor’s recommendation:
The most suitable butt lifting exercise for womenDetailed explanation
Detailed introduction to the correct way to do hip lifting exercises