Stair climbing is very suitable for exercising the buttocks muscles, but the height of the steps must be high to train the muscles more effectively. Choose a solid chair that can support your weight, stand in front of the chair and place your left foot on the seat cushion. At the center of the chair, while bending the right knee up and forward 90°, returning to the floor, the feet gently landed, and the legs were repeated for this action, a total of 15-20 groups were made.
The squat exercise can simultaneously exercise the muscles of the arms and the inner thighs and buttocks. Slowly, the thighs are parallel with the ground, and the knees are opened outwards. At the same time, the dumbbells are lifted by both hands and lifted 90°, and then restored to the standing position. Repeated a total of 15 times.
This action is relatively easy, for the thighs, quadriceps, buttocks muscles, standing upright hands with a medium weight dumbbell, arms on both sides of the body, knees slightly bent, keeping your arms straight, slow Slowly bend the buttocks, keep the back straight, and then slowly return to the erect state. This action is done in a total of 3 groups, a group of 12 times. This exercise can raise the lines of the buttocks and thighs, stand upright, feet together, hold a medium weight dumbbell on each side of the body with both hands, take a big step forward on the left leg, lift the dumbbells on the shoulders .
Keep the elbows close to the body, the buttocks close to the ground, the knees bent at an angle of 90°, the back knees close to but not touch the ground, slowly return to the erect state, repeat the above actions for the right leg, a total of 3 groups, each group 15 times.
This action is aimed at lower limb movements, feet open and shoulder width, hands clasped together, knees apart, squat down, thighs parallel to the ground, focus on the heel, then slowly stand up, stand straight Lift the left foot to the upper side, keep the upper body upright, then return to the initial state and repeat the same action for the other foot. Do a total of 2 groups, each group doing 15 times. This position can exercise the muscles of the back and buttocks, kneel on the yoga mat, stretch out your arms and lift your legs, arms and chest up.
In the heart of the number of 10, slowly put the body back to the floor, a total of 6 times.
When lying face up, put your feet on the exercise ball, keep your body straight, bend your legs to the maximum extent, and slowly return to the starting position, do a total of three groups, a group of 15 times.
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