if you've worked hard to lose fat and then worked hard to get in shape to get a more curvy body, then your buttocks are the part you must not neglect and you must get them in shape. Because as asian women, the proportion of natural buttocks is very small, so there is no advantage in buttocks, but it does not mean that we can not get buttocks, although the congenital deficiency, but we can through the later efforts of targeted training of the buttocks, to make the buttocks no longer flat, practice a full and upright buttocks.
if we want to get better results in the buttocks, there are a few things we need to keep in mind: Firstly, losing fat. No matter what part of the body we are targeting for shaping, fat loss is the first thing we need to do. Too much body fat will not work even if we are shaping, and we will lose confidence because we have put in the work and are not getting the rewards. So if your body fat percentage is too high, you need to start with a controlled diet combined with cardio for fat loss, and you can add shaping to the mix as this will also ensure that you don't lose as much muscle as possible.
secondly, warm-up and activation. Although training on the glutes can improve them, there will be some people who do not like to train on the glutes, and the reason for this is quite common: They are worried that when they train on the glutes they will train on their legs as well, causing them to become thicker. The main reason for this is that people sit for long periods of time and don't like to move, which makes the glutes weak. Therefore, before training the glutes, we need to do some warm-up activities to activate the glutes. For the movement selection, similar to back raises and test raises, doing warm-up activities can also help you find the feeling of training.
thirdly, focus on feeling the power of the hips. In training the glutes, we are not talking about simply being able to do the movements and get to the end. We need to feel how the target muscles are contracting and extending through the movements, so that our training efficiency can be greatly improved. Finally, it is important to adjust your mindset, because whether you are doing fat loss or shaping a body part, it is a relatively long process and if you are not in the right mindset and are too anxious, you will tend to give up. Here we briefly introduce a set of movements to you.
Movement 1: High hip bridge
in a supine position, place your feet and calf area on top of a yoga ball. If you don't have a yoga ball, you can use a bench of about the same height. With your head and back on the floor and your hands on the floor, push your abdomen upwards, driving your hips and lower back off the floor. Pause in the back and hips hanging position, then slowly control the effort and allow the body to move down and return to the starting position.
Movement 2: Kneeling back leg raise
adopt a prone position with your legs bent and kneel on the floor with your feet in an elastic band and your hands under your shoulders, supporting your body with a slight bend at the elbows. Keeping your lower back and back straight, then lift one leg and straighten it upwards towards the back, while keeping the other foot steady and propped up on the ground with your toes, without moving. Pause when the back leg reaches the top and then slowly withdraw, swapping legs.
Movement 3: Single leg hip bridge
in a supine position, lie flat on the ground with one leg bent and propped up on the ground with the palm of the foot, and the other leg straightened out overhead so that the leg is close to vertical. With the upper body firmly on the floor and arms on the ground, lift the straightened leg upwards, driving the hips and lower back off the floor. After a pause at the apex, then actively control the effort and slowly bring the hips and lower back down until the movement resumes at the beginning.
Try to make each movement as standard and regular as possible, resting between each movement and performing 4 sets at a time, about 3 times a week. Especially if you are still in the fat loss phase, in addition to basic diet control, you will need to do about 30 minutes of cardio after this set, which will give a boost to the cardio effect. A firm buttocks can be obtained through training. Practice these 3 movements to help you improve your flat buttocks.