Many people want to have a perfect buttocks. In fact, during exercise, in addition to exercising the gluteus maximus and gluteus medius muscles, there is also the very important gluteus minimus, which can quickly make the buttocks become perky. important parts. However, many people tend to neglect training the gluteus minimus and focus more on the gluteus maximus. Today, let’s take a look at how to train the gluteus minimus. If you also want to have a plump and attractive butt, learn to practice it quickly.
Method 1: Back kicking exercise
After working at a desk for a long time, it is normal for the hip muscles to lose elasticity, especially the gluteus minimus, become flat and sag. In order to improve this situation, we can do some back kicking exercises to perform more targeted exercises on the gluteus minimus. First, we lie on all fours, with our knees together and our palms as wide as our shoulders. Then we make sure that our head, back and buttocks are on the same horizontal line, and don’t bend our waist. Then we kick out one leg and lift it up as much as we can, and then switch. Do the same pose with the other leg.
Method 2: L-shaped leg lift
Back kicking exercise can exercise the gluteus minimus very well, but in fact, if you want to make the gluteus minimus become more upright, you need to use some leg exercises to achieve it. In addition to the back kick exercise, the L-shaped leg raise is also very effective. First, you need to lie on your side, so that your trunk and body form an L shape, with your legs stacked. Lift the upper leg first, the higher the better, until you can no longer lift it. You can exercise one side first and then the other. side.
Method Three: Leg Press
Because of the unique position of the gluteus minimus, in order to stimulate it, we can also do it by pressing the legs. Many people think that the leg press is an action that only exercises the leg muscles. In fact, it can also effectively exercise the gluteus minimus. You must know that our body is a whole, and many actions are not completed in isolation. When pressing the legs, we only need to use a few tricks, lunge downwards and tighten the hip muscles at the same time, and the effect is very good.
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