Is it difficult for white-collar workers to reduce their buttocks? Come and do it when you get home from work and do 5 tricks to give you a peach butt

The gym is too far away and the sun is too hot on the way to the gym is not an excuse to avoid exercise. Black clothes are not a permanent protective color for a bloated figure. No matter where you are, you can do these 5 hip exercises.

By the way, the following tutorial will use dumbbells, so girls who don't have dumbbells can remember to use a water bottle instead, and pay attention to stretching and warming up before exercising.

Action 1: Dumbbell + lifting with one foot: Help lift your buttocks and activate your pelvis.

1. Hold the dumbbell in your right hand, bend your right foot off the ground, place your center of gravity on your left foot, and use your left hand to help balance;

2. Tilt your upper body forward, bring your upper body back, and touch your feet on the ground;

3. Practice on switching sides.

Action 2: Low narrow squat: Train the lateral gluteal muscles

1. Squat with your hands and feet together

2. Put one foot out and squat hard with the other foot to a deep squat position.

3. Repeat the "lift, lower" movement with the foot that is put out.

4. Practice on switching sides.

Action 3: Backward lunge exercise: Improve the strength of the pelvic muscles.

1. Raise the dumbbell high above your shoulders, relax and bend your knees slightly.

2. Step back and change your feet.

3. As you step backwards, squat down with your knees facing the floor, as long as you are close enough, you don't need to put them completely on the ground.

Action 4: Lift your buttocks with one foot

1. Lie flat on the floor, bend your knees, press the soles of your feet to the ground, and place your hands next to your heels.

2. Bend one knee to your chest, place your other foot firmly on the ground, and use your heel to lift your hips.

3. Repeat the "lift, put down" movement, and then practice on another side.

Action 5: Sumo squat

1. Pick up two dumbbells and open your feet into the sumo pose.

2. Place the dumbbell next to your shoulders, relax and bend your knees slightly.

3. Make sure your knees are directly above your toes and your toes are facing in the same direction as your knees and thighs.

4. Sit down deeply with your hips back, push hard on your heels, and stretch your body as far as possible.

Developing a peach butt is that simple! Five moves, stick with it!

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