Buttocks are an extremely important part of the muscles in our body. We need to effectively exercise the buttocks through special movements, so that our buttocks can be The shape becomes more perfect and the buttock muscles become firmer. There are many training methods for buttocks, so how should we exercise our buttock muscles daily to be more effective?

Silent Squat Action

This action is a static action. At the beginning we need Find a wall to lean on. At this time, our body is close to the wall. At the beginning of the movement, we open our legs as wide as our shoulders, and let our back move slowly downward against the wall. Until our thighs form a 90-degree angle and our thighs are perpendicular to the ground, we can feel our buttocks tighten. Next, we keep holding this action for 30 seconds and then relax.

Aerial Bicycle

At first we lie flat on the yoga mat and remain relaxed. At this time, we straighten our legs and slowly lift them up until our legs can The ground forms an angle of 45 degrees. Then we bend our legs and start pedaling in the air. Pay attention to making our legs as wide as possible, so that the lifting effect on our hips is more obvious, and the effect of the same exercise will be better.

Stiff-legged deadlift

We can complete this action with the help of a barbell. At the beginning, we place the barbell in front of our body. When the action begins, our body bends downwards, with our hands apart. Grasp the barbell shoulder-width apart. At this time, we exert force with both hands to lift the barbell upwards, but note that during this process, our legs are always kept straight until our body fully stands up, at which time the barbell reaches the root of our thighs. At this time, we lower the barbell to the changed position and start the movement again.

The above are the effective exercise methods for buttock muscles. Of course, these actions are not only effective for us to exercise buttock muscles, but they can also exercise other parts of our body, which can play a good role in shaping our body. shape effect.