First, let's appreciate the more sexy and perfect buttocks

Ask: What woman doesn't want to have tight and firm buttocks?

However, as we age, many women are helpless to do anything about their sagging buttocks. Life routines always affect your buttocks, making them saggy and saggy.

These next five movements are very simple, no need to go to the gym, you can train anytime, anywhere. But the effect on creating sexy buttocks is immediate, hurry up and collect it:

Lateral leg raise

Side lying on the mat, with large arms dragging the head, keep the back of the head, back, hips, heels in a horizontal line, hands crossed waist, legs up, you can repeat the exercise 30-50 times, can also be tied to the sandbags weighted exercises for better results.

Dynamic hip bridge

Lie on your back on the mat, press your hands to the ground, step on the ground with the palms of your feet, push your hips upwards, and tighten your hips naturally, you can repeat the exercise 30-50 times.

Kneeling posterior leg raise

Kneel on the mat, try not to exceed the wrist of the large arm, kneeling leg vertical ground, single leg raised backwards, do 3 sets of exercises, a set of 15.

Elastic band lateral walking

The position of the calf tied elastic band, both knees bent hips back, the body slightly forward, pay attention not to collapse the waist, the feet side to side walking, according to their physical condition to repeat the exercise.

Horizontal Squat

Feet are slightly wider than shoulder width apart, hands overlap at shoulder level or hands on hips, hips squat down, spine stays in neutral position. Knee direction and toes always remain the same, no inward buckling or outward turning. Do 3 sets of exercises, one set of 15.