In fitness movements, each movement has some use. Some movements train the buttocks, and some movements train the back. There are many ways to train the buttocks. As for the movements, I believe many people don’t know the freehand training movements of the buttocks. So, what are the freehand butt training exercises? Let’s find out together below.
Squat
In the process of doing squats, the exercise for the buttocks is actually The most obvious thing is that although the legs can also be exercised, the buttocks are the most important point of force generation when doing squats. 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.
Glute Bridge
Speaking of butt training movements, the glute bridge movement is naturally indispensable. This movement is named because it has a good butt training effect. At the beginning, our body lies flat on the yoga mat, and our knees naturally bend. At this time, we use our waist and abdomen to exert force to allow our buttocks to leave the ground, and slowly move toward our back, so that the back can also leave the ground, until we The back, waist, abdomen and thighs form an arc. Hold this action for 30 seconds, which can exercise both your buttocks and legs.
Silent squat
Silent squat is a static movement, but it is still very effective for training the buttocks. At the beginning, we stood with our backs straight against the wall and squatted down so that our legs formed a 90-degree angle, just like sitting on a standard chair. The waist and abdomen are tightened. If you insist on this action for at least 30 seconds, you can clearly feel that our legs are sore and our buttocks are tightening, which means it is working.