You may know that many men are obsessed with women with sexy buttocks, but women also like plump and sexy men’s buttocks. So what is the standard for a man’s sexy buttocks? It should be straight, round, strong, and elastic. The gluteal muscles are an important but often overlooked part of fitness. So today, let’s take a look at some ways to exercise your buttocks.
4 types of exercises in the gym:
1. Seated leg press: Key points of action: Spread your feet shoulder-width apart, slightly outward, with your knees pointing in the direction of your toes (bottom) The back is against the back of the chair). Bend the knees until the upper and lower legs are at 90°, and then return to the original position. Be careful not to let your knees go over your toes. It is best to do 3-4 groups of 12-15 times/group.
2. Standing hip extension: Action points: The whole action process is not difficult. You only need to pay attention to bending the hips forward to the right extent. When kicking the legs backward, try to fully utilize the hip, knee, and ankle joints. Stretch so that your gluteus maximus can work better. It is best to do 3-4 groups, 5 times/group.
3. Prone leg curl: Key points of action: When bending the leg upwards, the heel must be pushed toward the buttocks, and the speed should be slowed down when lowering the leg. It is best to do 3-4 groups of 15 times/group.
4. In-situ weight-bearing scissor squat: Key points of action: Always tighten the abdominal core muscles throughout the process. When squatting, the front and rear legs should be as close as possible to 90 degrees, and the knee joint should be closer to the toes but not beyond them. The back leg bends the knee at a certain angle. It is best to do 3 groups of 15-20 times.
5 exercises you can do at home:
Sit on the floor, straighten your legs, straighten your waist and back: walk forward with half of your hips, your back cannot be lowered, and your legs cannot be bent. Do not hold the ground with your hands. The above exercises are all helpful in reducing thigh fat.
Close your legs together, support your hands on the wall, straighten your legs, and stretch your buttocks outward for 8 seconds, then toward the wall for 8 seconds. Repeat this to not only sculpt the buttocks curve, but also tighten the abdomen. As a result, the lower abdomen will slowly become flat.
Hold the handle with both hands, keep your legs together, straighten your knees, straighten your chest, draw in your buttocks, and lean your upper limbs backwards. Hold this position for 3-50 seconds, one time. Repeat this action repeatedly, and the buttock muscles will feel sore. You should practice for more than 2 minutes and practice several times a day.
Put your hands on your hips and stand with your left leg back in a comfortable position, with your right leg tight and the sole of your foot touching the ground. Push your body forward while pressing down, keeping your upper body straight, and bend your left leg at the knee to approach your right leg. Alternate left and right legs forward and backward.
Lie prone on the bed with your hands by your sides. Lift your right leg, keeping your toes straight, and hold for about 50 seconds. The left and right legs are exchanged.
Exercises that strengthen the buttocks can enhance the beauty of the leg lines. I wish everyone can achieve the results they want as soon as possible.