Among the butt-raising movements, some are more effective, and some are more general, and these butt-raising movements also have some particularities. So what is the most effective butt-raising movement? I believe someone still knows what it is. . So, what are the most effective butt lifting exercises? Let’s learn about the butt lift action below!
Standing Back Kick
First of all, we are in a standing position. Your back should be straight and your legs should be together. Then lift one leg back hard, as high as possible until it reaches the limit. Doing this action has a stretching effect on our buttocks, which can well stimulate our buttock muscles, so it is also very effective for lifting our buttocks. We generally Complete the exercise alternately with both legs. One set of movements can be performed 30 times for each leg on the left and right legs, and you can do 5 sets a day.
Supine hip lift
This action requires the use of a yoga mat, or we can do it on the bed. We first lie down with our legs together, hands on both sides of our legs, and then use our buttocks and waist strength to lift our buttocks off the ground. The higher the buttocks are raised, the better, which means that our buttocks can be exercised more effectively. Because the waist and hip strength are needed to lift the hips upward, it can stimulate the buttocks very well.
Deep lunge
I believe everyone is familiar with the lunge. That is, the legs are opened, one leg is straightened back, and the other leg is bent at 90 degrees. . Then the deep lunge is an evolved version of the lunge. We first move our legs apart to make the distance between our legs as far as possible, and then we press the body down as much as possible. If we can clearly feel the stretching of the buttocks and leg muscles, it means that it has worked. Butt lift effect.
Back Leg Lift Pose
Lie on your back on the mat, place your hands on both sides of the mat, and straighten your legs together. Raise your head, bend your elbows and move them below your head, press your left palm against your right palm, palm facing down, and rest your chin on the back of your left hand. Inhale, stretch your left leg upward as far as possible, with the soles of your feet facing the sky and keeping your upper body still. Bend your right leg at the knee, keep your thigh close to the ground, bend your calf upward, and place the sole of your right foot on the knee of your left leg to support your left leg. Maintain this position for 10 seconds. Exhale, return your hands and legs to their original positions, turn your head to one side, touch your cheek to the ground, and relax your whole body. Switch to the other side and repeat the exercise.
Bridge pose
Lying on your backLie on the mat, straighten your legs, place your hands on both sides of your body, and relax your whole body. Bend your knees, keep your heels as close to your hips as possible, and keep your knees shoulder-width apart. Inhale, slowly lift up from the waist to the buttocks off the mat, resting your shoulders on the mat while keeping your feet still. Exhale, support your waist with both hands, raise your hips as high as possible, support your elbows, and form an arch bridge shape with your body, hold for 10 seconds. Put down your hands, let your back and buttocks slowly fall back to the mat, and relax your whole body.