Home fitness butt training

Ordinary people do not need complicated equipment to practice buttocks at home, and they do not need to spend hours. They only need to find the right feeling of exertion and choose movements that suit their basic needs. They practice 2-3 times a week for about 40 minutes each time. If you insist on it for 3 months, you will see the effect of improving the hip line by 1-2cm and narrowing the width of the false hips. The cost-effectiveness is much higher than going to the gym to get an annual membership.

When I rented a 10-square-meter second bedroom in Beipiao two years ago, I had to move the computer chair to make room for the yoga mat. I started practicing blindly with bloggers on the Internet. After practicing the next day, the front of my thighs was so sore that I was shaking when I walked down the stairs.

There are quite a lot of opinions about butt training at home on the Internet right now. One group is purely self-respecting, saying that as long as the movements are standard, you can build a perky butt without using any tools, and the other group is the gadget group, saying that it must be equipped with elastic bands, dumbbells, and even special hip thrust benches to be effective. In fact, both of these statements are correct, it all depends on what stage you are at. Beginners should not buy anything randomly when they are just getting started. Just understand the most basic movements first, such as the glute bridge. You lie flat on the ground, bend your knees and put your feet on the ground. When exerting force, lift your butt up until your shoulders, hips, and knees are in a straight line. Stop for 2 seconds. Release it slowly, it’s such a simple movement. If you can deliberately clamp your buttocks every time you lift it, just like the force you use when you can’t hold in your pee, you will feel your butt is hot after doing 15 times. It will be more effective than doing 100 times indiscriminately. I used to work with an operations colleague who had been sitting for a long time. When he first started practicing the clam pose, his thighs felt sore as soon as he opened his knees. After practicing for 3 days and finding a sense of strength, he could even secretly pinch his buttocks twice while sitting on a chair at work. After half a month, he said that the baggy straight jeans he wore before were a little tight around his waist and buttocks.

When it comes to this, I have to complain about the products brought by many bloggers. The more than 100 home-specific hip thrust stools are purely IQ tax. Which one of the edge of the bed or sofa at home cannot be used as support? I used to do hip thrusts while leaning on the 20cm-high sofa armrest at home, carrying a 10-pound bag of Northeastern rice. My butt was so sore the next day after the exercise that I had to rest for two seconds even when I sat on a hard bench. The effect was no different from the professional hip thrust bench in the gym. If you usually have a lot of time and want to make progress faster, you can buy an elastic band with moderate resistance for more than ten yuan. Put it on the top of your knees. When you do glute bridge and clam pose, you can feel the soreness of the gluteus medius muscle being stretched. The effect can be doubled. There is really no need to buy the so-called "customized butt training elastic band" that is dozens of dollars more. Ordinary fitness elastic bands are completely sufficient.

Oh, by the way, some people say that you must practice squats to raise your butt. This really varies from person to person. If your knees are not good, or you can't help but buckle your knees in when squatting, you can skip squats and do more single-leg deadlifts and hip thrusts. I have friends with worn knees who never practice squats, so they rely on hip bridges and weight-bearing hip thrusts. After half a year of practice, my hip line has been raised by almost 3cm. Wearing a waist-cinching cheongsam is particularly effective. There was a saying that was widely spread before, saying that your knees should never go past your toes when squatting. You really don’t need to stick to the standard. I asked a sports rehabilitation teacher before. Everyone’s leg length and hip flexibility are different. Some people are born with special leg length ratios. When squatting, the knees will inevitably exceed the toes. As long as your knees are not buckled in and the weight falls on the heels, you will not hurt your knees at all. Those who stick to standard movements will easily cause joint pain.

Many people have asked me before, will training your buttocks make your legs thicker? Really not, unless you do all the movements wrong and rely on your thighs to carry all the force. I have been practicing for almost two years, and not only have my leg circumference not increased, but because my hip line has increased, my legs have visually grown by 2cm. Let me give you a little tip: when doing the glute bridge, put one hand on your waist. If your waist arches away from your hand when you lift your butt, quickly lower it and adjust it. Don’t hold it hard, otherwise not only will you not be able to train your buttocks, but your waist will also easily dangle.

Anyway, I have been practicing for so long, and I feel that doing butt training at home is really the lowest-cost way to become beautiful. You don’t need to put on makeup, you don’t have to go out, you can do it in pajamas, and you can complete the training in half an episode. You really don’t have to wait until you are “ready” before you start. When I first started practicing, I didn’t even have a yoga mat, so I just laid out an old cotton batting. Now the money I save on my fitness card is enough for me to buy several small skirts that show off my figure. They smell so good.