Fitness is a very popular sport. Nowadays, more and more people like this sport. Of course, regular exercise has many benefits for people’s fitness, such as improving buttocks, strengthening the body, etc. As for what exercises can improve your buttocks, you can actually do goblet squats, wide-grip barbell deadlifts, etc. So, what are the effective butt-raising exercises for fitness? Let’s take a look!
1. Goblet Squat
Spread your feet shoulder-width apart, point your toes outward, straighten your waist and back, tighten your core, and hold the dumbbells in front of your chest with both hands. Sit with your butt back, bend your knees and squat down until your thighs are parallel to the ground or stand up after a moment of pause. Keep your back straight during the movement and make sure your knees are in the same direction as your toes.
2. Wide Grip Barbell Deadlift
Spread your feet wide apart, point your toes outward, place the barbell in front of your body, bend your knees and lean forward. Hold the barbell with your hands slightly wider than shoulder width, raise your head and chest, tighten your waist, back and hips, and tilt your upper body forward at about 45 degrees. Extend your knees and lift the barbell upwards, pause at the top, bend your knees backward and slowly lower it back down.
3. Barbell hip thrust
Fix the stool, lean your upper back on the stool, lower your back in the air, and step on the ground with your feet shoulder-width apart. Place the barbell on your hips, hold the barbell with both hands, and lower your buttocks to almost touch the ground. Straighten your hips and push the barbell upward until your hips are fully extended and your entire body forms a straight line. Pause at the top, then lower your hips and slowly return.
4. Dumbbell straight-leg deadlift
Stand with your feet apart, tighten your core, hold dumbbells with your hands, palms facing each other, and your upper arms close to your body. Keep your shoulders back and sink, your back straight, your legs straight, and your knees slightly bent. Lean forward and lower the dumbbells close to your ankles. When lowering, rotate your arms so that your fists face each other. Tighten your buttocks and stand up to restore your position.
5. Lying on your back to raise your buttocks
This is the most suitable move for lazy people, and no one has any reason to refuse. Lie on your back, put your arms flat, bend your legs, and separate your feet slightly. Use your knees to clamp any thin object; use your hips to lift your body up to the highest position and then reset it. Repeat 12-15 times as a group, do 3 Group.
6. Elbow kick
Another very comprehensive and high-intensity action. Lie prone with your elbows on the ground; place your hands directly in front of you, lift your right calf until it is vertical and then lower it. Repeat 10 times. Change your right foot to the ground and lift your left calf 10 times. Do a total of 2 sets.
7. Cross lunge
Lunges with dumbbells in hand allow the whole body to participate in the exercise.Hold both ends of the dumbbell with both hands, hold it in front of your chest, and separate your feet slightly; keep your upper body still, kneel down with your right leg to the left, and bend your left leg accordingly, making a lunge. After resetting, switch legs and repeat, starting with 15- Make a group of 20, and do 2 groups in total.
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