Many girls hope that they can have a plump and perky buttocks. In fact, buttock muscles are also very important for boys. Speaking of buttocks muscles, they are basically composed of three muscles. The layer closest to the skin is called the gluteus maximus. Its outline is the outline of the buttocks we usually see. The part below the gluteus maximus and close to the top is the gluteus medius. , just below the gluteus medius is the gluteus minimus. Generally, the unsightly shape of the buttocks has a lot to do with the gluteus medius muscle. Here I will introduce to you some ace moves to exercise the gluteus medius muscle.

Action 1: Lying on side and raising legs

If we want to train the gluteus medius, we can first choose to lie on the side and raise the legs. This action is very gentle and not too intense. It can also exercise the gluteus medius very well and will not be too tiring after doing it. The intensity can be It’s up to you to control yourself, you don’t have to do a lot to achieve particularly good results. The specific method is to lie on your side on the yoga mat, bend one arm, support your head with your hand, put the other hand on your side, then put your legs together, one up and one down. When exercising, lift one leg As high as possible, try to lift it as high as possible. This will give a good stretch to the gluteus medius. After practicing one side, turn over and practice the other side.

Action 2: Kneeling hip abduction

If you want to train your gluteus medius, you can also choose kneeling hip abduction. This action is also very simple and can be done at home. First, we need to kneel on the yoga mat, keep our back parallel to the ground, both arms perpendicular to the ground, with both hands on the ground. At the beginning, the two legs should be close together. When exercising, lift one leg, keep it bent, and start to move toward Stretch on the outside, the wider the stretch, the better, but be careful not to strain. After doing one side, switch to the other side.

Action 3: Squat

If you want to train your gluteus medius with bare hands, squats are a good choice. However, when squatting, pay attention to standard movements and don't make do with it. Squats can not only train the buttocks muscles, but are also a good exercise for the leg muscles.

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