When it comes to a woman's body, what kind of body is sexy and full of temperament? I think 90% of the girls will not hesitate to answer, buttocks augmentation is the performance of a good body, but in the practice of exercise, a lot of girls feel that creating a buttocks is very difficult, in fact, what you lack is not to choose a good action, today we will share 4 movements, so that you can easily practice a buttocks.

One, understand the buttocks

We often talk about the buttocks is actually the thickness of the buttocks to be greater than the thickness of the waist, the hip line is relatively very high, male buttocks and women in the physiological structure, there is a big difference, first of all, the male buttocks slightly up, while women are slightly wider, more reflect the beauty of childbirth, the standard hip circumference of men is height * 0.55, the standard hip circumference of women is height * 0.51, if your buttocks exceed this if your hips are above this range, then it is recommended that you strengthen your practice, indicating that you have too much flab in your hips, so that if you want to train your hips, you should build your hip muscles through later exercises to make them firm and round.

How to effectively train your buttocks

The reason is that the trainer does not focus on the gluteus muscles, and there is a compensatory force in the legs or other parts of the muscles, and the second reason is that we lack experience in choosing the movements, and there is no target, which ultimately reduces the stimulation of the gluteus muscles. The 4 movements we share below can activate the gluteal muscles very well and maximize the contraction of the gluteal muscles, if you don't believe you can try.

Action 1: Bend over and point your feet back to the ground

The trainer's body is in a semi-pitched state, with both knees slightly bent, while the unilateral hand presses the same side of the knee to keep the body stable, and then the movement leg backwards to do the pointing action, this action can well activate the hip muscles, so that their temperature is raised, expanding the range of activities of the hip muscles, laying the foundation for the next training.

Movement 2: Crab walk

The trainer prepares the movement into a half-squat position, bends the elbows so that the hands are crossed in front of the chest, bends the legs at the knees and the distance between the feet is the same width as the shoulders, tightens the gluteal muscles during the movement, then alternates horizontal strides to the left and right to maximise the contraction of the gluteal muscles.

Action 3: Deep squat jump

This movement is based on the traditional deep squat. The trainer first maintains a deep squat position, crosses the arms with the elbows bent and the distance between the feet is the same width as the shoulders, tightens the gluteal muscles during the movement, then jumps upwards with explosive force, the arms swing backwards in a coordinated manner to maintain balance.

Movement 4: Lean forward to the side (backwards) and do kicks

Prepare for the position, lean your body slightly forward, bend your knees slightly, keep your body balanced, contract your hip muscles, and at the same time kick your legs to the side and back of your body successively, this movement looks simple, but it is very important to tighten your whole body muscles, trainers should put their attention on the contraction of the hip muscles.

There are many moves to practice buttocks, but we need to note that the moves you choose are best for the gluteus maximus, gluteus medius and gluteus minimus exercises, so that it is not so difficult to build buttocks, i hope the above four moves can be very good to help you.