Corgi butt is butt which is similar to Corgi's butt and is also one of the representatives in the world of beautiful buttocks. If you want to develop corgi butt. The first is to exercise the buttocks, and the muscles of the buttocks can be trained through a series of actions such as single-leg glute bridge, prone leg raise, squat and knee raise, etc. So, how to train corgi buttocks? 9 methods are recommended. Let’s learn together!
1. Single-leg glute bridge
Lift your left leg and keep your buttocks tight , when exerting force, keep your buttocks away from the ground as much as possible, with your back heels on the ground and your toes raised. At the highest point, your trunk and thighs should be in a straight line.
2. Lift your legs after lying on your stomach
Hold your chest and abdomen, keep your back straight, raise your legs slowly, and keep your buttocks tight.
3. Squat and raise your knees
Tighten your abdomen, straighten your back, keep your buttocks tight, and keep your thighs parallel to the ground. When squatting, keep your knees and toes in the same direction, and raise your knees. When kneeling, the knee is slightly higher than the hip.
5. Bend over, bend your knees and raise your legs
Land your hands and knees on the ground, with the knee joints at 90 degrees. The movement begins with a single-leg raise, with the heel pointing straight up but keeping the knee angle the same. When your thighs are raised to their highest point, they are exactly parallel to the ground. Don't move too fast and tighten your glutes. 3 sets of 20 reps per side.
6. Bend over and bear weight and bend the calves
Same as exercise 2 with hands and knees on the ground, and tie the sandbag to the ankle (be careful not to be too heavy). First straighten one leg back, approximately parallel to the ground, and then bend the knee hard to 90 degrees. Repeat after restore. 3 groups each, 20 times each: Pay attention to always controlling your movements and not "throwing" them.
7. Narrow stance weight-bearing squats
Use the barbell to train the hip muscles, and stand with your feet 10-20 cm apart. Hold a barbell in both hands (the weight varies from person to person). Squat down until your thighs are parallel to the ground and then stand up. Pay attention to keeping your upper body upright during the movement: do not lean forward. 3 sets of 8-10 reps each.
8. Squat jump
The action is basically the same as the weight-bearing squat, with the addition of explosive force: stand with your feet shoulder-width apart and hold your arms in front of your chest. Squat down until your knees are at 90 degrees, and push up vertically. Pay attention to your thighs and tighten your buttocks. Do 3 sets of about 10 times each. Since this exercise has an impact with the ground when you jump and land, it is best to do it on a rubber mat, wooden floor or grass, and pay attention to maintaining body balance.
9. Lift your legs after standing with weights
Stand facing the wall, lean forward slightly, and support the wall with both hands. Sandbags are tied around the ankles and the heels are slightly raised. At the beginning of the movement, the body's center of gravity shifts to the supporting leg. The action leg is slowly kicked back with force, and the knee joint can be slightly bent. Kick your legs until they can go no further back. Wait for a few seconds and then restore. 3 sets on each side, about 10 reps each.