In training movements, each movement has a certain use, and some movements train the buttocks, and some movements train the feet. How to train the buttocks? There are many movements. I believe many people are not clear about the training movements of the buttocks. So, what are the freehand butt training exercises? Let’s learn about butt training exercises together.

Glute Bridge

At the beginning we lay flat on the yoga mat and let the body relax naturally , at this time, bend the legs, and use the strength of our waist and abdomen to lift the buttocks upwards and leave the ground. At the same time, the arms support the floor, so that our shoulders and back can slowly leave the ground. At this time, the body can form a curved shape, that is, the shape of the gluteal bridge. Keep this action unchanged for more than 30 seconds in one set. You can perform three sets of actions in one day.

Squats

In the process of doing deep squats, the exercise for the buttocks is actually the most significant. Although the legs can also be exercised, when doing deep squats, The buttocks are the most important power point. Regular squatting can also make the buttocks become more upturned and straight, but what we need to pay attention to is that we must do squats in small units. If the squat posture is not done properly, the effect will not be particularly ideal. When performing squats to train the gluteus maximus, if you have a good squat foundation, you can actually use other methods to perform a variety of movements, which can give everyone a better-looking butt line.

Silent squat

Silent squat is also a more effective movement for training the buttocks. At the beginning, we stand up straight and close to the wall. At this time, we let our body slowly squat down, as if Just like sitting on a chair, form a 90-degree angle between your thighs and calves. At the same time, your calves are perpendicular to the ground and your back is close to the wall, while your buttocks are independent. Hold this action for more than 30 seconds. You can perform 2 to 3 groups a day. . This action can effectively tighten our buttocks, thereby lifting the buttocks and making the buttocks tighter.