20 ways to help you become a beautiful man with a big butt

1. Stretch your arms and support the wall, move your right leg independently, shift your center of gravity to the palm of your right foot, then bend your body forward, stretch your left leg to the right while exhaling, raise it as much as possible, and alternate your legs, doing it 15 times each. Do not bend your legs.

Do it once in the morning and evening, and persist in it every day. This exercise can shrink the abdomen and form a beautiful curve from the waist to the buttocks. Achieve the goal of bodybuilding.

2. Stand with your feet apart, the width is shoulder to shoulder, and hold your arms horizontally. Cross your arms down to your abdomen, bend your knees and squat your legs slightly. Then return to the ready position.

3. Kneel on the ground and support the ground with your hands. Bend one foot and stretch it laterally, taking turns with the left and right feet 20 times.

4. After stepping on the rope, take steps forward and backward with your feet, and then squat down so that the thighs and calves of the front and rear feet are at 90 degrees.

5. Lie flat on the ground with your feet slightly bent, with your hands flat on your sides. Use waist strength to pull up and hold for about 5 seconds. Lay your body flat on the ground and repeat the action 15 times.

6. Lie on your back on the bed, straighten your legs, and keep your arms apart: Raise your right leg at a right angle to the bed, slowly lift it to the left finger, trying to touch the left finger as much as possible. Keep your right leg straight and your left hand level; Restore; Change to your left leg, lift your finger to the right, and repeat.

7. Sit on the ground, straighten your legs, straighten your waist and straighten your back: Use half of your hips to "walk" forward. You cannot bow your back, you cannot bend your legs, and you cannot hold the ground with your hands. All of the above exercises can help reduce thigh size.

8. Lie on the ground with your hands and feet straight. Use waist strength to pull your body up and hold for about 3 seconds. Repeat the action 10 times.

9. Put in a pool of warm water, sit in the bathtub, and straighten your legs. Bend one leg and bend your body forward with force for about 10 seconds. Repeat the movements with your legs in turn to tighten the muscles in your legs and buttocks.

10. Close your legs together, support your hands on the wall, straighten your legs, stretch your hips outward for 10 seconds, and then move closer to the wall for 10 seconds. Repeat this. This will not only allow the sculpted buttocks to curve, but also have the effect of abdominal contraction. The lower abdomen will slowly flatten out.

11. Spread your feet as wide as your shoulders and step on the elastic rope. Hold the rope with both hands and place it on your shoulders. Squat down with your hips so that the angle between your thighs and your calves is about 90 degrees. Maintain the static movement for 8 seconds, and then stand up. Straight. As for how many times you should do it, please adjust it according to your personal situation.

12. Hold the handle with both hands, put your legs together, straighten your knees, straighten your chest, tighten your hips, and tilt your upper limbs back. Hold this position for 3-60 seconds, once. Repeating the above actions repeatedly will cause the buttocks muscles to feel sore. Persist in practice for 3 minutes each time, and you can repeat the practice several times a day.

13. Stand back with your hands on your hips, with your left leg back in a position that feels comfortable, with your right leg tight and the soles of your feet touching the ground. Push down while leaning forward, keeping your upper body straight, and bending your left leg and knees forward to approach your right leg. Switch left and right legs back and forth.

14. Stand with your hands on your hips, then bend your knees and maintain a slightly squatting posture. Hold the ready position, then tuck in your abdomen, then retract your hips back. This is a complete movement. Continue to keep your knees bent, and then do the above movements continuously.

15. Lay your elbows and knees on the floor and contract the muscles in your abdomen, buttocks and legs. Lift your left leg to hip height and bend your knees at a right angle for a few seconds. Hold the left leg and repeat the right leg.

16. Climbing the stairs is simple and saves money. However, because almost every office building has elevators, everyone is used to taking elevators, how can they still want to climb the stairs! In fact, climbing stairs has many benefits and can burn calories. In addition, if you step two steps at a time while walking the stairs, it can drive your thighs and buttocks muscles and tighten your buttocks.

17. Find a chair, hold the back of the chair, stand up with one foot straight, stretch the other foot backwards in the air, and put it down again after about 2 seconds. The action can be repeated 10 to 15 times, then change your feet and do it.

18. Lie prone on the bed with your hands on your sides. Lift your right leg, pay attention to keeping your toes straight and hold for about a minute. Swap left and right legs.

19. Kneel on the ground, support the ground with both hands, straighten your body as far as possible, then straighten one foot upward as far as possible, and keep this movement until your feet become a little sore, about 10 seconds. Repeat with your feet 20 times.

20. When brushing your teeth, keep your feet together, straighten your shoulders up, and tighten your hips tightly. Relax your hips when gargling. Repeating movements a and b can make the lines of your hips and thighs more attractive.

Adhering to the practice of beautiful buttocks can enhance the beauty of leg lines, especially for reducing hip fat, raising the hip position and strengthening the back strength. (Internship Editor: He Lili)