Based on these two steps, here is a set of fitness exercises for the buttocks. Follow the instructions below. As long as you stick to it for about 8-12 weeks, you will see that your buttocks become noticeably stronger and sexy, which is guaranteed to increase your return rate!
Calisthenics plan:
Use appropriate dumbbells, about 5-12 at the beginning Pounds, don't choose a weight that puts strain on your back or knees. Take it step by step and slowly increase the difficulty over time.
It is recommended to practice on three non-consecutive days a week. After each exercise (8-12 times), perform a short period of aerobic exercise to reduce fat, then perform the second exercise, and then do aerobic exercise. Exercise... Complete a set of five movements at intervals. Then repeat for two more sets. What kind of aerobic exercise do you do? We will also introduce it below.
What you need:
A pair of dumbbells, a fitness step or a low bench, and a large fitness ball Detailed explanation of aerobics:
Action 1: Simple Squat
Recommended aerobic exercise: Walk in place, or walk around the gym or your house Walk around for 10 minutes.
·Preparation position: Hold a dumbbell in each hand, hanging naturally, with palms facing each other. Stand with your feet hip-width apart and your toes pointed forward.
·Action: Squat down, keep your upper body straight, lean forward slightly like a diagonal line, and push your hips back. At this time, the hips are at the same height as the knees, and when the knees are bent at about 90 degrees, it is almost done. Stand firmly with your body weight on your heels rather than your toes. Repeat squatting again.
Pay attention to stretching the trunk upwardsKeep your arms straight and close to your body.
