Twisting a charming buttocks and exuding sexiness is the high standard that every mature woman demands of herself. So, do you know how to train your buttocks? How can a flat ass be trained to become a nice ass? First of all, it is important to know that the real buttocks are a certain muscle base, therefore, in the training should also be targeted to arrange the training actions of the muscles related to the buttocks. The “fake buttocks” that are purely concave are most likely due to the anterior pelvic tilt. Here are two sets of movements to help train beautiful buttocks, nothing at home can practice up! I, 3 groups of resistance training through the exercise of the entire hip and inner and outer thigh muscles, so that the buttocks more tight, firm. 1, standing straight leg front planks, back lift exercise parts: hip and waist muscles, gluteus maximus. Specific practices: single-legged upright, chest tighten the waist and abdomen, attention to the hip and waist muscles, the use of hip and waist muscles to control the gravity of the thighs to do the thighs before the planks. Then restore, and then focus on the gluteus maximus, using the gluteus maximus to control the thighs to do single-legged back lift action. 2, standing straight leg inside and outside the lift exercise parts: femoral adductor group, gluteus medius. Specific practices: single-legged upright, chest tighten the waist and abdomen, focus on the thigh femoral adductor muscle group, the use of thigh femoral adductor muscle group to control the thigh to do the leg inward movement. Then restore, and then focus on the gluteus medius, using the gluteus medius to control the thigh to do a single leg lateral raise action. 3, prone straight leg after lifting, prone knee flexion after half lift exercise parts: gluteus maximus, gluteus medius. Specific practices: the body prone low, single-legged knee close to the abdomen, focus on the gluteus maximus, using the gluteus maximus to control the thighs to do the straight leg lift. Then restore, and then focus on the gluteus medius, using the gluteus medius to control the thighs to do bending knee after half lift action. Second, 5 yoga movements easy to train out of the buttocks. 1, tighten the hip muscles, beautify the hip curve, stretch the front side of the body Specific practices: supine, bend both knees, feet open and shoulder width, fingers touching the heel, with inhalation shoulder force, hips upward, exhale when the fall. This can be done 10 times repeatedly, staying 5-8 seconds each time. 2, strengthen the leg muscles and ankle strength Specific practices: as in the first action, while inhaling, while lifting the body up, hands on the waist, large arms supported on the ground; exhale, lift the heel, knees together, inner thigh muscles clenched; first inhale, then exhale, while the left leg straight up, hold 5-10 seconds, breathe naturally; inhale, the left leg down, support, exhale, straighten the right leg up, hold several seconds, breathe naturally; do this 3 times for each left and right leg, then relax and restore; inhale, bend both knees, heel as far as possible to catch the hip. 3, reduce the shoulders, hips, side waist fat, stretching the back side of the leg ligaments Specific practices: side lying, the right side of the big arm on the ground, the right hand to the side of the face, adjust breathing; inhalation, curl up the left leg, the left hand to grab the left foot; exhale, the left hand pulled up the left leg, knee straight, hold a few seconds, breathe naturally; restore the fall, repeat 3 times, and then do it again on the other side. Exhale, hands around the ankles, slowly lift the body off the ground, tighten the hip muscles, hold for 30 seconds, breathe naturally; slowly exhale, the body falls back to the supine position, and then repeat. (Alternative practice: If the hands can not reach the ankles, you can let the hands flat on the ground.) 4, raise the hip line, tighten the gluteus, strengthen the waist and back muscles Lie on your back, chin on the ground, palms facing upward at the root of the thighs; inhale, tighten the gluteus, lift the legs upward with force, head to the ground, press the ground with both hands with force for 10-20 seconds, breathe naturally; exhale, drop the legs to restore, chin on the ground, breathe deeply once, repeat 3 times. 5, raise the hip line, tighten the waist, abdominal and hip muscles, strengthen the leg strength and balance Stand upright, adjust breathing; inhale, bend the left leg backward, grab the left foot with the left hand, straighten the right arm upward; exhale, pull up the left leg upward with the left hand, stretch the right arm forward to maintain balance, hold for 20 seconds, breathe naturally; exhale, restore to the standing position, change legs and do it again, do it 3 times each on the left and right. References: [1] Evening. The buttocks are the king of sexy full [J]. Medical aesthetics and beauty (Me),2014(9):80-81. [2]Wang Jixiang. Creating beautiful buttocks[J]. Family medicine: the second half of the month, 2012(4):24-26.