You do not have much time to go to the gym but still want to have a charming round of three rounds? Pocket these butt exercises right away!
You want to have a charming, toned third round so you can confidently show off your physique. However, you are quite busy so you cannot visit the gym regularly. What should I do?
In fact, just spend a few dozen minutes practicing at home, you can own a third round as well. You don’t even need to touch any tools, just with the famous butt exercises below.
This is a super simple butt lifting exercise that is easy to apply to new people and can be done at home.
At first, you lie half on the floor, your legs are 90 degrees, your feet are on the ground. Press the heel and shoulders down to the floor, lift your buttocks as high as possible and hold your position slightly tighten your buttocks for about a second.
You lower the butt slowly and return to the original position. For this exercise, you make 3 rounds, each half 15 – 20 times.
PLANK LEG RAISES
This is a butt lifting exercise at the plank posture, which helps support muscle groups inside the pelvis and lower lumbar.
To perform this position, you start at the high plank position, the leg is wider than the hip. When lifting your foot, keep your back straight, not sagging and hold for a few seconds. At the same time, you exhale and squeeze the lower muscles. Then, exhale, slowly lower your foot and repeat the movement with the other side. You practice 3 rounds, each of 10 to 15 times.
REVERSE PLANK HIP LIFT
This movement is also known as reverse plank movement, when the practitioner turns his back to the floor. Reverse plank targets main muscle groups such as buttocks, lower abdomen, lower back, hip muscles and triceps. It was a multi-target arrow.
To start this action, place your hand under the floor like in the picture, finger pointing forward. Then, push your feet to the floor with your heels. Keep your hands straight, you lift your hips off the floor, causing your body to form a reverse plank. From the chest to the feet, you create a straight line. You practice 3 rounds, each of 8-10 times.
This action with a slightly odd (fire-resistant) name increases muscle in the buttocks, making the core of the body become more stable.
You resist the right elbow and the knees on the floor, the left hand stretches out on the training mat, the right hand stands on the floor, the palm is pressed down. You notice, the hands are separated by a shoulder equal to the shoulder.
Keep your back and neck straight, eyes facing forward. The right knee must be 90 degrees. When your knees are bent, slowly raise your left leg, pushing it straight back until your thighs are parallel to the floor. Lower your foot to the original position, repeat the old movement. You practice 3 rounds, each of 8-10 times. In the following weeks, you can raise the frequency to 12-15 times / round.
For these butt exercises, practice the day so your body has time to get used to and recover. Besides, do not forget to make the diet, sleep properly to make every effort to reach the target. Good luck!