How to make flat buttocks warped and what can be done to make buttocks warped?

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1. Movement 1: Raise your elbows, put your hands in front of your chest, and lift your right foot.

2. When lifting, try to lift up, and after falling, the left heel is infinitely close to the ground, but does not touch the ground.

3. Do 25 of this movement in each group, rest for 30 seconds in the middle, and do two sets of left and right feet.

4. Movement 2: Squat, legs slightly wider than shoulders, put your hands in front of your chest.

5. When the center of gravity is shifted downward, the knee joint should not exceed the toe.

6. Squat to the thighs and calves at 90°.

7. Do 30 of this action in each group, rest for 20 seconds in the middle, and do three sets at a time.

8. Action 3: Lunge jump, put your hands in front of your chest, and jump up with your body in a lunge.

9. The left and right casters are rotated.

10. The center of gravity should fall between the legs, and should not be moved forward or backward excessively.

11. Do 20 of this action in a group, and rest for 20 seconds in the middle to do three sets.

1. It is recommended to practice body-related exercises, such as yoga, ballet, standing military posture, or walking model steps and a series of exercises, the principle of this kind of exercise is to correct the patient's standing and sitting posture to make the physiological curve of the lumbosacral part more obvious.

2. For the waist and abdomen, buttocks and lower limbs related muscles to do corresponding exercises, it is recommended to go to the gym, ask some personal trainers to do corresponding strength exercises for the above parts. Through the strength exercises of these parts, the curve of the buttocks can be effectively made more obvious3You can try Kaiziya, I believe that perseverance will have an effect.

Motion! Running, leg muscle training, can make your buttocks plump, you can make a plan to train, and it will definitely work out over time.

2. Clamp both hands upward, put both hands together and straighten, and do a total of 5-10 times back and forth.

Hip dumbbell.

Women who sit a lot and don't like to exercise tend to cause their buttock muscles to gradually relax and have a pear-shaped body. Therefore, don't make a sofa when watching TV, but do some hip tightening exercises, and gradually you will find that your hips are smaller.

1. V-shaped dumbbell lifting.

1Stand with your head up, your feet slightly wider than your shoulders, and your hands in a V-shape on either side of your shoulders.

2 Then use the strength of your body and hands to pull upwards and do this back and forth for a total of 10 times.

2. Lift dumbbells in the air.

1Stand with your feet together and your hands in front of your chest for 10 seconds.

2 Then raise your hands and place them in front of your forehead for 10 seconds, doing a total of 20 times back and forth.

3. Press the leg and swing the dumbbells.

1. Press the leg forward with your right foot, put your right hand on your thigh, bend your left hand and hold the dumbbell on your waist.

2 Then straighten the left hand back, you can change hands and repeat the action, 10 times on the left and right.