The following are some effective butt training methods:
Buttocks exercise: Lie on your back, put your hands on both sides of your body, bend your feet, put the soles of your feet on the ground, and lift your buttocks about 30 feet from the ground. 15cm. Then lift your hips hard until a diagonal line is formed, and then slowly lower them. Repeat the action 10-15 times.
Squat: Stand with your feet shoulder-width apart, put your hands behind your head, bend your knees to squat, bend your knees to 90 degrees, and then stand up again. Repeat the action 10-15 times.
Lie on your back and raise your legs: Lie on your back, place your hands on your sides, and straighten your legs. Then lift one leg hard until it is 90 degrees with the body, and then slowly lower it. Repeat the movement 10-15 times, then switch to the other leg.
Chair bench press: First find a sturdy chair, then face the back of the chair, support your hands on the chair, and keep your buttocks about 15 cm from the ground. Then lift your hips hard until a diagonal line is formed, and then slowly lower them. Repeat the action 10-15 times.
Aerobic exercises such as running, cycling, and stair climbing: These exercises can enhance cardiopulmonary function and also exercise hip muscles.
The above are some effective butt training methods. It is recommended that you perform butt training 3-4 times a week, pay attention to a healthy diet, and ensure adequate sleep. These will help improve the effect of exercise. At the same time, due to different physical conditions, it is recommended that you consult a doctor or professional coach for advice before starting to practice.