There are many movements for how a girl can lift her buttocks. Among the buttocks lifting movements, some are effective and some are average. However, there are also many things to pay attention to in these movements, but many people don’t know that girls lift their buttocks. Some people still know what hip movements are. So, what are some effective butt lifting exercises for girls? Let’s take a look at the butt lift action!
1. One-leg squat
Standing position, put your feet together, straighten your arms forward to shoulder height, and then lift your right foot (see Figure A). Sit back with your body as if there is an invisible chair under you (see Figure B). After stopping for 3 breaths, return to the starting position. Do 10 reps on each leg and repeat for 3 sets.
2. Jump with dumbbells on horseback
Hold a dumbbell in each hand, hanging on both sides of the body, palms facing each other. Step forward with your left foot, lower your body and squat into a horse stance (see Figure A). Jump up and quickly switch your legs so that your right foot is in front and your left foot is behind (see Figure B). Then land on the ground in a horse stance (see Figure C). Repeat 10 times with both feet and do 3 sets.
3. Walk cautiously on tiptoes
Hold a heavier dumbbell (such as 4 kilograms) in each hand, hang it on both sides of your body, then pick up your heels and walk forward (if there is not enough space, you can walk in a circle) for one minute.
4. Up and down leg pressure
Stand on a 15 cm high box, hold a lighter dumbbell (1 to 2 kg) in each hand and hang it on both sides of the body (see Figure A). Take a step back with your right leg into a horse stance, with your knees infinitely close to the ground, and at the same time, your hips drive your body forward (see Figure B). Return your right foot to the box and do the same movement with your left foot, 10 times on each leg, and repeat for 3 sets.
5. Bend your knees and throw the kettlebell
Grab a kettlebell with one hand (or both hands), bend your knees and press your hips, making a 45-degree angle to the floor. While squatting, swing the kettlebell back from between your legs (see Figure A). Keep your arms straight, stand up, and use the upward force of your hips and thighs to swing the kettlebell toward your chest (see Figure B). Then squat down and swing the kettlebell back from between your legs.
6. Balance ball bent legs
Lie on the ground, bend your knees, raise your hips, place your feet on a balance ball, form a straight line from your shoulders to your knees (see Figure A), and bend one knee to your chest (see Figure B) ), hold for 3 breaths, then lower and bring the other foot to your chest. Repeat 10 times on each foot for 3 sets.
7. Vertical dumbbell squat
Put a dumbbell vertically on your chest and cover the top of the dumbbell with both hands (see Figure A). Tighten your abdominal muscles, lower your body, sit back with your hips, knees as close to the ground as possible but keep your back straight, and look straight ahead (see Figure B). Pause for two breaths, then rise back to the starting position. Repeat 10 times and do 3 sets.