Among the butt-raising movements, some are relatively simple and some are more complex. Of course, butt-raising movements also have many benefits, but some people don’t know what simple butt-raising movements are. Of course, some people still know that there are What action. So, what are the simplest and most effective butt lifting exercises? Let’s find out together below!
1. Kick after standing position
Very basic movement, no need It can be used in too much space. Make fists with your hands in front of your chest and stand upright with your legs together. Change your hands to your waist, support your left leg, and lift your right leg back. Repeat 20 times and then switch to the other leg to continue.
2. Resistance band stretching
Using equipment to increase the intensity of leg kicking can achieve better results. Support your elbows on the ground, kneel on the ground, hold the resistance band with both hands, and put the middle of it on your left foot; overcome the resistance, straighten your left leg diagonally upward; retract your left leg, but do not touch the knee to the ground, and then lift it again Straighten your legs, repeat 15-20 times, then switch legs and continue.
3. Lying on your back to raise your buttocks
This is the most suitable movement for lazy people, and no one has any reason to refuse. Lie on your back with your arms flat, legs bent, feet slightly apart, and hold any thin object with your knees; buttocks use force to lift your body up to the highest position After reset, repeat 12-15 times as one group, do 3 groups.
4. Elbow kick
This is another very comprehensive high-intensity movement. Lie prone with your elbows on the ground; place your hands directly in front of you, lift your right calf until it is vertical and then lower it. Repeat 10 times. Change your right foot to the ground and lift your left calf 10 times. Do a total of 2 sets.
5. Crossed Lunges
Lunges with dumbbells in hand allow the whole body to participate in the exercise. Hold both ends of the dumbbell with both hands, hold it in front of your chest, and separate your feet slightly; keep your upper body still, kneel down with your right leg to the left, and bend your left leg accordingly, making a lunge. After resetting, switch legs and repeat, starting with 15- Make a group of 20, and do 2 groups in total.
6. Yoga Butt Lift
Lie your body on your back on the ground, place your arms on the sides of your body, keep your feet bent on the ground, and keep your heels bent. Get as close to the buttocks as possible, then slowly lift the buttocks, waist, and back from the ground, tighten the buttocks for 10 seconds and then return to the original state, and repeat this action 20 times.
7. Squat to lift hips
Keep your legs and shouldersHold the same width apart, keep your hands straight and parallel to the ground, and place your knees and toes outwards. Then bend your knees and squat down so that your thighs are parallel to the ground and form a 90-degree angle with your calves. Keep the movements for 8 Return to the original action after seconds and repeat this action 20 times.
8. Hip lift behind the chair
Let your hands hold the back of the chair and stand against the wall. Keep your body standing, tighten your buttocks hard, and stretch your right leg back and upward. Lift straight up and tighten your buttocks. Hold this action for 10 seconds and then put it down. Then switch to the other foot and perform the same exercise. Repeat the action for each foot 20 times.