Women's buttocks sag for two reasons: excessive fat and muscle relaxation. Massage and exercise can help tighten the muscles and restore roundness and firmness to the buttocks. This article mainly introduces exercise methods for sagging buttocks.
Massage to reduce fat in the buttocks
Step 1: Grab and knead the buttocks
Use both hands to knead the buttocks on both sides for about 1 minute, gradually increasing the pressure. This can prevent the accumulation of excess fat in the buttocks.
Step 2: Rub and knead the buttocks
Place the palms of both hands firmly against the buttocks, with the midpoint at the Huanjue Acupoint. Rub and knead the buttock muscles on both sides with force from bottom to top for about 1 minute, until the buttocks feel warm. This can promote the decomposition of fat in the buttocks and help reduce the width of the buttocks.
Step 3: Tap the waist and buttocks
Make fists with both hands and rhythmically tap the waist and buttocks along the bladder meridian from top to bottom for one minute. This can vibrate the fat particles, promote fat decomposition, and also help with muscle fatigue in the waist.
Bent leg raises for lifting buttocks
Step 1: Lie on a yoga mat with the legs extended straight, bend the right leg. Lift the extended leg as high as possible, ideally to a 90-degree angle with the ground. Hold for 10 seconds, then lower back to the starting position.
Step 2: Switch legs and repeat the same motion. Repeat 15 times for each leg.
Squats for lifting buttocks
Note! This exercise can strengthen the thigh and buttock muscles, but pay attention to keeping the knees aligned with the toes and not letting the knees extend beyond the toes.
Step 1: Stand upright, feet shoulder-width apart, toes pointing forward. You can hold dumbbells in both hands to increase intensity. Hold for 15 seconds.
Step 2: Lean forward, bend both knees, slowly squat down, then slowly rise back up to a standing position. Repeat 20 times.
Buttock lifts in supine position
Step 1: Lie on your back with legs extended straight, hands naturally placed on either side of the body, and feet flat on the ground.
Step 2: Squeeze the buttock muscles, press down with the heels, lift the buttocks, hold for 10 seconds, then return to the starting position. Repeat 10 times.
Lunges for lifting buttocks
Step 1: Hold onto a broom handle with both hands, stand with one foot in front of the other, tighten the abdomen, keep the chest lifted, and rest the back foot on the ground.
Step 2: Slowly lower into a lunge position, making sure the front knee does not extend beyond the toes. Keep the weight centered in the middle of the body, slowly straighten the knee, hold for 10 seconds, then return to the starting position. Repeat 10 times.
