Generally speaking, if you want to practice ass-lifting, you must insist on exercising for more than half an hour every day to see more significant practical results. And keep exercising for 30 minutes every day for at least one month before we can see that our waist muscles are getting stronger and stronger and our hips are coming out. Therefore, if you want to practice ass-butting, you must learn to persevere, and you will feel obvious ass-butting changes after 2~3 months. After three months, you can set the shape and reduce the frequency of exercise, but you still need to exercise up and down three times a week.

Exercise method of peach buttock

1, resistance ball lifts buttock to bend.

Training parts: the back of thigh, buttocks and lower back.

Put your back flat on the ground, your feet on the resistance ball, and your hands flat on your sides. Raise your hips so that they are in line with your ankles and shoulders. Then keep this posture, bend your knees and roll the ball to yourself. Finally, slowly straighten your knees, return your hips to the starting position, put them back on the ground, and then repeat.

2. The donkey kicks.

Training site: hips and back thighs.

On all fours, gently lift your right foot. When the feet are lifted back, the hips are tightened, the trunk is straight, the waist is not bent, and the knees are higher than the hips. Finally, slowly put the leg back on the ground and change the other foot.

3. Hip bridge

Training parts: buttocks, core

Lie flat on the ground, feet flat, knees bent, arms naturally placed on the left and right sides. Tighten your abdomen, raise your hips in line with your shoulders and knees, and then return to the ground.