What are the training methods for buttocks muscles?

The muscles of the buttocks become tighter, which can make women's buttocks look more delicate and the whole person look more sexy. So now it's not just men who exercise their muscles to make themselves more masculine. Many women also want to take some measures to exercise their buttocks muscles to make themselves more beautiful, enchanting and charming. So, how can you exercise your buttocks muscles?

Gluteus maximus:

(01) Prone straight leg raise: Similar to the reverse goat raise, the legs are raised upward to exercise the gluteal muscles.

(02) Standing straight leg swing: Use a puller to pull the legs behind to exercise the gluteal muscles.

(03) Supine Bridge: This is a relatively comprehensive exercise method that involves the gluteal muscles, thigh hamstrings (i.e. hamstrings), and abdominal muscles, but mainly exercises the gluteus maximus.

(04) Supine hip thrust: Similar to the supine bridge hip thrust, the range of motion is relatively larger and the gluteus maximus is stimulated more deeply.

(05) Kneeling and leg lifting: It is simple and easy to do, has good effects, and is very popular in aerobic fitness training.

(06) Kneeling arm and leg raises: This is a more comprehensive exercise method that involves the buttocks, abdomen, and lower back, but is mainly used to exercise the buttocks. It is somewhat similar to the kneeling knee bend and leg raise and is often used in aerobics classes.

(07) Comprehensive training method: Generally speaking, the method of exercising the thigh and lower back will exercise the gluteus maximus, and by adjusting some movements, the center of gravity of the exercise will tilt toward the gluteus maximus. Therefore, when exercising, pay attention to the details and adjust them according to different exercise requirements.

Hip abductor muscles: gluteus medius, gluteus minimus

(01) Seated Hip Abduction: This is a corresponding movement to the Seated Leg Clamping Exercise, which exercises the hip abductor muscles.

(02) Standing hip abduction: This is usually achieved by pulling from the outside with a rope tensioner.

(03) Prone hip abduction: simple and easy to do, it can be done at home.

If you want to make your buttocks muscles tighter, you can use the exercise methods introduced above. If you persist, you can make your buttocks full of muscles. However, this kind of exercise must first be done step by step, and do not rush for quick results, so as not to cause harm to the body. You can slowly increase the amount of exercise after you have adapted.