How to train your buttocks in the gym

Female friends all hope to have a perfect body, which includes not only plump breasts but also plump buttocks. If you want to achieve such training results at home, due to limited conditions, the training results may not be satisfactory. Therefore, you can choose to practice in the gym. Buttocks exercises can achieve targeted exercises and promote the growth of buttocks muscles.

Benefits of hip and leg training

1. In addition to increasing the beauty of the body as mentioned above, it is also helpful for fitness benefits. It can also promote blood circulation in the lower body. As we all know, the buttocks and legs are the parts of the body where fat is more likely to accumulate. The main reason is long-term sitting and lack of exercise, which causes blood to flow poorly in the buttocks and lower limbs. Places where blood circulation is difficult to reach are where fat is more likely to accumulate.

2. Through strength training, more blood can flow to the buttocks and legs, reducing the possibility of fat accumulation. It plays a very important role in maintaining weight loss results. For beginners, hip and leg training can be very effective through freehand training (that is, bodyweight training).

3. A set of currently popular exercises for the hips and legs, 12-15 minutes a day, practice with bare hands at home, persist for 30 days and you will get the results you want.

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4. After all, many girls are shy. When they go to a public place like a gym to exercise until they are satisfied with their body shape, they will inevitably feel inferior and shy. By practicing this course secretly at home, after one month, you can shine in your circle of friends!

If you have a certain foundation in hips and legs, you can strengthen your hips and legs through the following set of dumbbell weight training! 9 exercises for hip and leg strength training! A good figure starts from the lower body!

There are 9 movements in total, 12-15 times for each movement, and 4 sets in total!

Hip and leg training action 1: Place your hands on your chest, squat down, repeat the operation, and don't forget to lift the dumbbells.

Hip and leg training action 2: separate your feet one meter, bend your upper body, and move your head closer to your thighs! Pull the dumbbells up and down with both arms at the same time.

Hip and leg training action three: step forward with your left foot bent, raise your right foot backward, lean forward into a lunge position, stretch your left hand downward, hold the dumbbell and squat down. (Alternate legs forward and backward)

Hip and leg training action four: Alternate your legs forward and backward, doing lunge squats.

Hip and leg training action 5: Straighten your left leg backward, lean your body forward, hold the dumbbell in your left hand and lean forward and stretch at the same time as your body. (Alternate between the two sides)

Hip and leg training action six: step your left leg repeatedly to the right and back, with your hands vertical and holding a dumbbell in your right hand. (Alternate sides)

Hip and leg training action seven: half-kneel on the ground with your right knee, stretch your arms to support the ground, bend your left leg and raise it to the air, then repeat the operation on both sides.

Hip and leg training action eight: The basic posture is the same as above, bend the left leg and step toward the upper left, practice repeatedly. (Alternate sides)

Hip and leg training action nine: Lie flat on your back on the yoga mat, put your palms and soles of your feet together, hold the dumbbells in both hands above your lower abdomen, and repeatedly push your waist and abdomen up.