Corgi butt is a characteristic of a good figure, if you want to develop a corgi butt. The first is to exercise the buttocks, and the muscles of the buttocks can be trained through a series of movements such as squatting with equipment, leaning forward, and raising the legs behind you. Of course, These movements are also suitable for training at home. So, how do women exercise their corgi buttocks at home? Let’s learn together.
1. Squat with equipment
Stand your feet slightly wider than your hips, with your knees Don't tighten your joints, adjust the bar on your shoulders, and position your feet slightly ahead of the bar. Tighten your abdomen, lift your chest, and straighten your back. The center of gravity falls on the heels. Bend your knees and squat until they are parallel to the ground. Keep your hips not lower than your knees. Be careful not to bend your waist. Repeat after standing up.
2. Sit forward and lean forward
If you want to prevent your buttocks from sagging, it is not enough to sit lightly on a chair. You need to keep the fold line under your buttocks just at the edge of the chair, and at the same time Use your buttocks force to maintain a slightly forward posture, so that your buttock muscles can extend in a tight upward direction and prevent your buttocks from sagging.
3. Raise your legs back
Lie prone on the fitness ball and hold on to something solid to maintain balance. Straighten your legs apart and touch your toes to the ground. The head and back are in a straight line. Use your gluteal muscles to lift your legs hard and bring them together until they are in line with your body. Lower and repeat.
4. Stand with leg press
Stand sideways next to the multifunctional hip exerciser. Adjust the height of the leg pad to just below the biceps femoris when pressed down. Hold the handles for balance. The supporting foot is slightly bent. Tighten your abdomen and keep your upper body upright. Press the leg pads downwards and backwards until you can go no further. Make sure your hip joints are always in the same plane as your body. Do not turn. Repeat and then switch to the other leg.
5. Clamp your hips and lean back
Use your work break time to spread your feet ten centimeters. While clamping your hips firmly, lean your body back to the maximum extent and maintain Return after ten seconds and repeat the same action 20 times. Finally, tap your buttocks gently to help your butt firm up. This action can not only prevent hip sagging, but also correct the forward tilt of the pelvis caused by sitting for a long time.
6. Tuck your knees and pad your feet
Sit on a chair, bring your knees tightly together, and raise your toes at the same time. Maintaining this movement for a long time can help you get rid of the bad habit of crossing your legs and slim down your legs at the same time. Of course, the key is to prevent your buttocks from sagging and keep your buttocks firm and upward.
7. KnockHit the buttocks
When you clamp the buttocks, there will be a depression on both sides of the buttocks. After finding it, keep the buttocks relaxed and hit the two depressions with your fists. In the long run, the fat on both sides of the buttocks can be eliminated. The flesh and buttocks are more concentrated and firm, keeping the buttocks line upward.
8. Kneeling leg lift
Land your forearms and knees on the ground. Extend your calves straight back along the ground, making them 90 degrees to your thighs, close your legs and tuck your buttocks. Lift two legs, straighten them parallel to the ground, then bend your knees, lift your feet up and raise your calves, straighten your legs and lower them, and return to the original position 15 times. Then switch legs.
9. Jump up with your back arched
Put your feet apart and hold your hands on the ground apart to form a V shape (legs straight). Lift one leg, tuck your hips, bend the raised leg, and then straighten it, 10 times. Then switch legs.
10. Half-squat descent
Stand with your feet about one foot wide apart. Place your hands on your thighs and lower your hips slowly, as if you are sitting on a chair. Maintain this position for about 10 seconds, then slowly return to the original position and repeat 5 times.
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