Butt training in the gym seems to be the preserve of many girls, and it is always the desire of many girls to have a plump buttocks. Buttocks and other parts of the body are the most prone to fat accumulation, and hip training for girls can change the shape of a girl's buttocks and solve the problem of having a fatty buttock that is not plump enough. Having an ample buttocks will make a girl's body look more sexy and her waist more slender, adding a lot of colour to a girl's figure.

There are many benefits to hip training, apart from the obvious one of improving the shape of our hips and shaping the curves of our buttocks, it will also improve our body's metabolism, when our body's metabolism level increases, it will also increase the efficiency of burning fat, which is a great boost to our fat loss. And performing glute training will also boost the production of testosterone hormone, which has a great role in muscle growth.

Once you understand the benefits of glute training, it is an exercise that both men and women should do. Although the desired end result of glute training is different for men and women, the benefits that glutes give us are incomparable. To train the buttocks in the same way as any other part of the body, we all need to have a relatively low body fat.

If we have a lot of body fat, the first thing we need to do is to lose fat first, then once we have a certain amount of fat we can add in glute workouts.

When we train the gluteals, we have to take the overall training as a prerequisite, and on top of the overall training, we can add a specific training for a certain part of the muscles. Therefore, we should not restrict ourselves to just a few movements for the buttocks, but choose a few more movements to train the buttocks muscles in a more comprehensive way, so that they can have a more balanced development and thus get a better shaping effect.

Here are a few moves to train the buttocks muscles.

Action 1: Glute bridge

Prepare a yoga mat, lay your body flat on top of it, bend your legs and step on the ground to support your balance, and place your arms straight out at the sides of your body.

Contract the hip muscles to lift the hips upwards and continue until the body is in a straight line with the thighs.

Once you have completed the movement, control the speed at which the gluteal muscles relax and slowly return to the initial ready position.

Movement 2: Wide spaced goblet squat

Stand with your feet slightly wider than shoulder width apart, upper body straight and unbent, arms bent and holding a dumbbell in front of your chest.

Sit back with your legs bent at the hips and sink your body, leaning your upper body forward slightly during the squat, until your legs are approximately parallel to the ground.

At the end of the exercise, slowly rise to the initial ready position, making sure that your toes are always in the same direction as your knees as you perform the exercise.

Movement 3: Elastic band kneeling back kick

Bend your legs with your knees and toes on the ground, keep your arms straight and maintain a kneeling position, ensure that your upper body is not bent and that your abdominal muscles are in a contracted and tense position, and put an elastic band around your feet.

With the gluteal muscles in place, overcome the resistance of the band and push one leg backwards until the non-supporting thigh is in a straight line with the body.

Once you have reached the limit of the movement, pause for a moment, then control the speed of the hip muscles as they relax and stretch, and slowly return to the initial ready position.

When we have a lot of body fat, the first thing we need to do is fat loss. Once we have reached a certain level of fat loss, we can then do hip strength training. It is important to pay attention to the completion of the exercises and to feel the strength of the gluteus muscles to ensure that we get the best results. No matter what kind of training we do, the basic requirement is to stick with it, and only by doing so will we get what we want.