Many fitness friends pay more attention to the chest muscles, arm muscles, abdominal muscles and other parts. In fact, the gluteal muscles are also very important. Not only girls want to have a plump and perky buttocks, boys have tight buttocks, which will also increase a lot of attractiveness. If the buttocks are not good-looking, they will also lose a lot of points for their figure. Although the main force of the gluteal shape is the gluteus maximus, the gluteus medius and gluteus minimus cannot be ignored. Here I will introduce you to several exercises to exercise the gluteus medius and gluteus minimus. I hope you will like it.

Method 1: Squat

Squats not only train your legs, but also exercise your gluteus medius and gluteus minimus. This movement is not difficult to do. It is a very basic fitness movement. You just need to pay attention not to do it too fast, to feel the stretching of the muscles, and then move in a standard manner and keep your waist straight. When performing specific operations, you can choose to use bare hands or bear weights, but be careful to protect your knees when bearing weights to avoid sprains. Friends with knee problems are best not to do weight-bearing squats. After all, the pressure is very high.

Method 2: Lying on your side and raising your legs

If you want to exercise your gluteus medius and gluteus minimus, lying on your side and raising your legs is also a good way. The specific method is to lie on your side on the ground, preferably with a yoga mat under your body, then bend one hand over to support your neck, and place the other hand naturally on your side. The two legs are straight and close together at first. When exercising, slowly lift one leg up, as high as possible, until it can no longer be raised. Pause for a few seconds, then put it down, and repeat the next step on one side. Once done, turn over and do the other side.

Method Three: Glute Bridge

The glute bridge is a very targeted movement, and it is also very effective in exercising the gluteus medius and gluteus minimus. When doing this action, pay attention to the buttocks rather than the waist. If you do it wrong, it will hurt your waist. And you don’t have to stay still. When you are tired, you can also move up and down, which is also beneficial. Muscle relaxation.

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