Illustration of buttock exercises for boys

We often see in fitness clubs that most girls focus on training their buttocks, while men focus on training their upper body. It should be understood that even for men, if their buttocks are not exercised and they sit for a long time, their waist muscles will become loose and lack beauty. Hip enhancement training can not only make your body shape more perfect, but also strengthen your lower body.

The waist muscles are composed of gluteus maximus, gluteus minimus and gluteus minimus. The gluteus maximus has a large area and covers the gluteus minimus. It mainly plays the role of flexion, extension and external rotation of the hip bone. The gluteus minimus has the same function as the gluteus maximus, but it can also stabilize the buttocks. The gluteus minimus has the smallest area, is under the gluteus minimus, and has the same function as the gluteus minimus.

After understanding the structure of the waist muscles, we know that as long as the training posture can flex, extend or externally rotate the hip bones, the buttocks muscles can be stimulated. By flexing and extending the hip bones, the gluteus maximus can be exercised, and by external rotation or external rotation of the hip bones, the gluteus minimus and gluteus minimus can be exercised.

Next, we will talk about how to flex, extend, externally rotate and externally rotate the hip bones to help you exercise your waist muscles.

The first position: Pot Ling swing

Training areas: gluteal muscles and hamstrings

1. Stand up with your feet wider than shoulder width apart, hold the kettlebell firmly between your legs, and keep your back flat.

2. Bend your hips, push your butt back, and swing the kettlebell back.

3. Tighten the gluteal muscles and hamstring muscles, use this energy to swing the kettlebell along the front and upper side to the front of the chest, and then swing the kettlebell back and forth.

Do 3-4 sets of 5-12 reps each, resting 100 seconds between sets.

The second position: alternate kneeling

Training areas: gluteal muscles and hamstrings

1. Lie on the chair with your upper body on your side, hold the edge of the chair with several pairs of hands to maintain balance, keep your feet straight off the ground, and the human body on the same level surface. 2. Tighten your buttock muscles, extend your left leg upward, and then lower your left leg.

3. Tighten your buttock muscles in the same way, extend your right leg upward, lower your right leg, and train your left and right feet repeatedly.

The third position: kicking legs after sitting

Training location: buttocks muscles

1. Stand up straight with your legs shoulder-width apart, and grab something that can stabilize your body. This is the preparation posture.

2. Breathe, extend your left leg to the right to reach the highest point, keeping the leg on the other side straight.

3. After standing still for 1 second, take a breath and slowly return the feet directly below to the ready position.

The fourth position: kneeling and then raising the legs

Training areas: gluteus maximus and hamstrings

1. Kneel on your back on the ground, with your heels touching the ground, your kneecaps always bent, your hands on the ground, your head held high, your waist flat. This is the ready position.

2. Use strength from your buttocks and extend your right leg upward until the root of your thigh is parallel to the road.