Sexy buttocks are a man’s asset. How to exercise your buttocks?

　　When men look at women, they not only look at their faces but also their breasts. When women look at men, they pay more attention to their hands and buttocks. Men with curvy buttocks are more likely to attract women, and they like to have sex with such men. Sexy buttocks are often female judge male A sign of strong sexual desire. Therefore, if you want to leave a good impression on women, in addition to building muscle mass, you must also make your buttocks plump.

　　Buttocks are not just for women

　　Sexy buttocks are really not just for women! Men’s buttocks are just as charming. Women will often examine men's buttocks because they are a physical specimen worth showing off. If the buttocks have beautiful lines, they will be favored by women.

　　According to the survey, more than 50% of women believe that round and strong buttocks are one of the sexiest signs of a man, because they believe that only men with round and strong buttocks have enough "capital" to satisfy women's needs. It can be seen that not only men like women with good-looking buttocks, but women also like to see men with round buttocks, and men are also "beautiful and delicious."

　　How about men exercise Hips?

　　The buttocks are known as men's "sex motor". Whether this motor can last long depends on how much "capital" it has? The most intuitive manifestation is to see whether the buttocks muscles are well developed. However, hip muscle exercises are more complicated and require sufficient physical strength support as well as reasonable nutrition and exercise methods.

　　1. Weight-bearing squats

　　Stand with legs apart, keep your upper body upright, hold heavy objects on the back of your neck and shoulders with both hands, exhale and squat deeply, pause for a moment, and inhale to return. Repeat 10 times. You must do weight-bearing squats within your ability and not go too heavy. Pay attention to tightening your waist every time you squat. When you feel a little tired, you should seek help from your companions for protection.

　　2. Standing Squat

　　It is best to have an elastic rope or a skipping rope to assist you. If not, you can also do it with bare hands. First, step on the elastic rope with your feet shoulder-width apart, then hold the rope with both hands and place it on your shoulders. Squat your hips down so that the thigh and calf are approximately 90 degrees. Maintain the static movement for 8 seconds, then stand up straight. Repeat 10 times. Just don't arch your back or slump.

　　3. Lift your legs high

　　The upper body is upright or slightly tilted forward, and the arms swing back and forth. Actively swing the thigh forward and up to the level, and slightly drive the hip on the same side forward. The big and small legs should be folded as much as possible, and the heel should be close to the buttocks. While raising the leg, actively press down on the thigh of the other leg, touch the forefoot of the straight leg to the ground, lift the center of gravity, and use the ankle joint to cushion it. Keep raising your legs at high speed for 15-20 seconds. Don't hold your breath when raising your legs high. Try to raise your legs above the horizontal surface each time.

　　4. Phantom chair style

　　Keep your arms straight at all times and especially avoid bending your elbows backwards. Keep your chest up and your head up, and don't hunch your chest because of the upward stretching of your arms. Keep your knees forward, not out. Lower your hips toward the floor, don't tilt your hips back. If you always have trouble keeping your balance, you can slightly reduce the amplitude of your squat. At the same time, pay attention to keeping your legs parallel and your knees not pointing outward or inward. In addition, just feel the tension in the shoulders, hips and thighs when doing the movements. The knees should be relaxed without exerting force. This will help the body maintain balance.

　　5. Lift the barbell

　　Place the barbell on the squat rack, add appropriate weight, lower your head and bend under the barbell, place the bar on the shoulders behind your neck, and find a comfortable position with both hands to hold the crossbar to maintain balance. Slowly lower your knees to the lowest point, keeping your torso upright, and then stand up. When squatting, the knees should not exceed the toes. When standing up forcefully, the body and trunk should not bend forward. Always tighten the waist to avoid injury. Each group of 8-10, do about 5 groups.

　　6. Extreme frog jump

　　Frog jumping can exercise the explosive power of the thighs and buttocks, and has an indelible "contribution" to the sprint moment in sexual sports. To stay energized, take a jump. Spread your feet into a half-squat, lean your upper body slightly forward, and place your arms behind your body in a ready position. Push and stretch your legs hard to fully straighten the hip, knee, and ankle joints. At the same time, swing your arms forward quickly, jump your body forward and upward, then land with your whole feet and bend your knees for cushioning, and put your arms into a ready position. The leapfrog movement must maintain a certain degree of consistency, keep the body's stretching range within a certain range, and do your best every time you jump. Jump 10 times into a group, a total of 5 groups.

　　7. Squat and jump

　　The action is basically the same as weight-bearing squats, with increased 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. Focus on thigh strength and buttocks tightening. 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.

　　8. Narrow stance weight-bearing squats

　　Stand with your feet 10-20 cm apart. Hold dumbbells in both hands (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. Don't lean forward. 8-10 times per group, 3 groups.

　　9. Bend over, bend your knees and raise your legs

　　Lie on your hands and knees with your knees 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 the legs 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.

　　10. Bend over and bend your calves with weights

　　Get down on your hands and knees, and tie sandbags to your ankles (be careful not to put too much weight on them). First straighten one leg back, approximately parallel to the ground, and then bend the knee hard to 90 degrees. Repeat after restore. 3 sets of 20 reps per side. Note that movements must always be controlled and cannot be "thrown".

　　11. Squat in the air

　　Stand with your feet about one foot wide apart. Put your hands on your thighs and lower your hips slowly, as if you are sitting on a chair. It is similar to the horse stance, but the feet are much narrower than the horse stance, and the position of the hands is also different. Stay in this position for about ten seconds, then slowly return to your original position. Repeat five times.

　　12. Jump up and down

　　Spread your legs apart, place your hands on the ground in an inverted V shape, and make sure your legs are straight. Lift one leg, tuck your hips, bend the raised leg, and then straighten it, ten times in a row. Then switch legs and do it again.

　　13. Kneel and raise your legs

　　Land on your forearms and knees. Extend your calves straight back along the ground, making them at 90 degrees to your thighs, draw in your abdomen, and tuck in your buttocks. Lift one leg and straighten it parallel to the floor. Then bend your knees, lift your feet up and raise your calves, then straighten your legs and lower them, return to the original position, and repeat fifteen times. Then switch legs. (Reference website: Family Doctor Online)