When we work statically, the buttock muscles are in a very tense state for a long time. If we cannot ensure that we get up and exercise for a few minutes after working for an hour, the buttock muscles will become flat and inelastic over time. In order to make the buttocks become To plump up, it is necessary to do some exercises for the gluteus medius and gluteus minimus to restore elasticity to our buttocks and make our body more beautiful and curved. Today, let’s take a look at how to exercise the gluteus medius and gluteus minimus.

Method 1: Back kicking exercise

If you want to exercise the gluteus medius and gluteus minimus, the method is different from that of the gluteus maximus. Especially to exercise the gluteus minimus, you should do more kicking exercises. When doing back kicking exercises, you need to find a suitable surface, protect your knees, and then get down on all fours with your head and buttocks on a horizontal line. Then kick out one leg and lift it upwards with force. At this time, the gluteus minimus is Squeeze and get an effective workout. When the muscles are most tense, hold the action for a few seconds, then recover, switch to the other leg, and practice alternately.

Method 2: L-shaped leg lift

To exercise the gluteal muscles, you cannot do without leg movements, which can effectively stimulate the gluteus medius and gluteus minimus. In addition to kicking back, you can also exercise by raising your legs. However, what is different from ordinary supine leg raises is that the L-shaped leg raise can better exercise the buttock muscles. We first make the trunk and body form an L shape. After stacking the legs together, lift the upper one first. One leg, based on the limit you can lift, practice on both sides alternately, or you can practice one side before practicing the other side.

Method Three: Leg Press

When it comes to leg press, some people think that it can exercise the leg muscles very well. In fact, this action also has a good exercise effect on the gluteus medius and gluteus minimus. After all, the movement of one part also requires the cooperation of other parts of the body. . When pressing down in a lunge, contract the gluteal muscles at the same time for the best effect.

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