Glute exercise, keep "it" up every day!

1. Single-leg squat method:

Stand on your left leg with your right leg straight out in front. Stretch both arms out to the sides, bend your left knee and squat as low as possible, then stand back up. If you find it difficult, you can use a railing or other support object to assist with your arms. Exhale while squatting, inhale while standing up, and maintain even breathing.

2. Double-leg squat method:

Stand with feet apart, slightly wider than shoulder-width. Turn your toes outward, cross your arms in front of you, and squat until your thighs are parallel to the ground. Use your glutes when standing and squatting, and try to keep your buttocks as tight as possible.

3. Kneeling method:

Support yourself with your forearms crossed on the ground. Place your forehead flat on your hands, keeping your back parallel to the ground. Lift one foot and raise it forcefully upward until your knee is in line with your hip and your thigh is parallel to the ground; then switch legs and repeat.

4. Forward lunge method:

Step forward with one leg, bending both knees so that the front thigh is parallel to the ground and the shin is perpendicular to the ground. The angle of the back leg should be greater than 90 degrees. Bring the front leg back and stand with feet together, tightening your buttocks as much as possible. Switch legs and perform the exercise. Try to avoid using your arms for assistance during this movement.

5. Glute lift method:

Lie on your back with knees bent, arms stretched straight alongside your body, and feet spread shoulder-width apart. Lift your hips and waist forcefully to form a straight line with your body, hold for 1-2 seconds. Note: If you feel significant lower back pain, stop immediately to avoid injury to the lumbar vertebrae.

6. Step-up method:

Face a step that is 10-20cm high. Step onto the step with your right leg. Follow with your left foot, stabilize both legs, then step down with your right foot, followed by your left foot. Switch legs and repeat.

7. Leg thrust:

Powerfully push off the ground with both feet, jumping high while simultaneously tightening your buttocks. Relax upon landing. This movement serves as the conclusion of the entire routine, gradually slowing down until the end.

Article reprinted from [Quick Weight Loss Network] http://www.ztwa.com

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