Introduction
For those who have dedicated efforts to fat – loss and body – shaping in pursuit of a more curvaceous figure, the buttocks are a crucial area not to be overlooked. As Asian women, the proportion of naturally well – shaped buttocks is relatively low, lacking an inherent advantage in this aspect. However, this doesn’t mean we can’t have a shapely behind. Despite congenital deficiencies, we can make up for it through targeted buttock training in the later stage, transforming a flat butt into a full and upright one.
Key Points for Buttock Shaping
To achieve better results in buttock shaping, several aspects need to be noted. First of all, fat loss is essential. No matter which part of the body we aim to shape, reducing body fat is the first step. Excessive body fat will render shaping efforts ineffective and may even lead to a loss of confidence due to unproductive hard work. If your body fat percentage is high, start with a controlled diet combined with cardio exercises for fat loss. You can also incorporate shaping exercises to minimize muscle loss.
Secondly, warm – up and activation are necessary. Although gluteal training can enhance the buttocks, some people are reluctant to train this area because they are concerned that it may also cause their legs to become thicker during the process. The main reason for this is that long – term sitting and lack of movement make the glutes weak. Therefore, before gluteal training, it is important to perform some warm – up activities to activate the glutes. Selecting movements similar to back raises and test raises for warm – up can also help you find the training feeling.
Thirdly, focus on feeling the power of the hips during training. When training the glutes, it’s not just about being able to complete the movements. We need to sense how the target muscles contract and extend through the movements, which can greatly improve training efficiency. Finally, adjusting the mindset is crucial. Whether it’s fat loss or shaping a specific body part, it’s a relatively long – term process. If you are not in the right mindset and are too anxious, you are likely to give up.
Three Butt – Shaping Movements
Movement 1: High Hip Bridge
Lie in a supine position, place your feet and calf on a yoga ball. If a yoga ball is not available, a bench of similar height can be used instead. Keep your head and back on the floor, with your hands also on the floor. Push your abdomen upwards, lifting your hips and lower back off the floor. Pause in the position where your back and hips are suspended, then slowly control the movement and return to the starting position.
Movement 2: Kneeling Back Leg Raise
Adopt a prone position with your legs bent and kneel on the floor. Place your feet in an elastic band, with your hands under your shoulders and elbows slightly bent to support your body. Keep your lower back and back straight, then lift one leg and straighten it upwards towards the back, while keeping the other foot steady and propped up on the ground with your toes without moving. Pause when the back leg reaches the top and then slowly withdraw it, swapping legs.
Movement 3: Single Leg Hip Bridge
Lie in a supine position, with one leg bent and the sole of the foot propped up on the ground, and the other leg straightened out overhead so that it is close to vertical. Keep the upper body firmly on the floor and your arms on the ground. Lift the straightened leg upwards, driving your hips and lower back off the floor. After pausing at the apex, actively control the movement and slowly lower your hips and lower back until you return to the starting position.
Try to perform each movement as standard and regular as possible. Rest between each movement, and do 4 sets at a time, about 3 times a week. Especially if you are still in the fat – loss phase, in addition to basic diet control, you should do about 30 minutes of cardio after this set of movements, which can enhance the cardio effect. Through training, a firm buttocks can be achieved. Practice these 3 movements to help improve your flat buttocks.
