The buttocks are a very necessary part for a girl, because whether the buttocks are upturned or not directly reflects our overall temperament and our overall figure. Therefore, many female friends now choose to exercise our buttock muscles through exercise. What are some gluteus maximus exercises for girls?
Dumbbell straight-leg deadlift
The straight-leg deadlift is a very effective movement for us to exercise our buttocks and our legs. For girls, the movement is somewhat difficult, so when we choose a dumbbell weight, we can choose a lighter one. We start by holding dumbbells with both hands at our sides, legs shoulder-width apart, back straight and abs contracted. At the beginning of the movement, we lean down, paying attention that our legs are always straight, and then our arms are naturally lowered, so that our buttocks are tilted upward. Then after the arm reaches the limit, we can recover the action.
Glute Bridge
The glute bridge is also a very effective movement when we exercise the gluteus maximus, and this movement is also relatively simple. At the beginning, we lie flat on our back, let our legs bend up, and the upper body naturally relaxes. When the movement begins, we use waist and abdominal strength to allow our waist and back to leave the ground and form a straight line with our thighs. Hold on to this movement for at least 30 seconds in one group. You can feel the soreness in your legs and the tightness in your buttocks, indicating that the exercise is effective.
Squat quietly against the wall
Squatting against the wall is also a very effective exercise for us to exercise our buttocks and leg muscles. At the beginning, our back is pressed against the wall, so that our legs are folded into a 90-degree angle between the upper and lower legs, and the upper body and thighs are also at 90 degrees, just like We are sitting on the same chair. Let the arms relax naturally and place them on the upper sides of our thighs. If we hold on for more than 30 seconds, we can feel that our leg muscles are tightening and our buttocks are lifted at the same time, which shows that the effect is still very obvious.
The above is how to exercise girls’ gluteus maximus. These movements are very effective when we exercise the gluteal muscles. The exercise effect is very obvious., then the next thing to do is to persevere.
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