The peach butt that many people want is actually not difficult at all, but the common question is that after doing squats, the thighs become thicker, but the buttocks do not become much warped. In fact, the key to the problem lies in the strength of the legs and hips. The proportion is out of balance, resulting in the hips not being trained in place. This time, I will share with you four peach hip exercises and a stretching action, so that the butt can feel the muscle force and create a super beautiful peach buttocks.
Hip bridge plus one-leg hip bridge
Lie down with knees bent, feet slightly wider than shoulder width, arms apart on the ground, using shoulders and upper back as one fulcrum, feet as the other fulcrum, push your hips up , Every time you lift up, you must tighten the buttocks muscles, lift and straighten one leg to continue the movement, so that you can focus on exercising the gluteal muscles on one side (very suitable for fitness freaks), do 3 sets on each side, Repeat 25 times.
Single-leg Front squat
Stand with your chest and belly up, feet hip-width apart, take a big step forward with your right foot, tighten your waist, bend your knees and press down, use both feet at the same time, the center of gravity is vertically upward, do not squat too much Low, knees slightly bent throughout, switch sides for 3 sets of 15 repetitions.
After kick
bend over in a kneeling position, hold your arms straight in front of you, hands shoulder-width apart, lift your right leg when you exhale, make your thigh and back level, and your calf and thigh are at 90 degrees , Always keep the contraction of the gluteus maximus, stop for a while when the action reaches the top, let the muscles get the maximum movement, return the body to the initial position when inhaling, then switch to the left leg and repeat, 3 sets on each side, repeat 15 times.
Basic squat
Although it is the simplest posture, many people make mistakes when squatting, and posture is very important when squatting.Put your hands perpendicular to your chest, keep your back straight, hip joint lower than knee joint, stomach must be tightened, and you must push yourself to the limit, the effect is definitely worth your efforts, do four sets each time, repeat 20 Second-rate.
Stretch
Put your arms on the ground, your arms are under your shoulders, your fingers are open, and when you exhale, lift your hips up, straighten your legs, and the whole person is in an inverted V shape. Press down and repeat for 5-10 breaths, remembering to keep breathing normally.
After reading the introduction, go and try it. Remember to like and follow.
