How to do exercises to enlarge breasts and lift buttocks? Teach you the detailed process!

Every woman who loves beauty wants to have big breasts and a perky butt. To this end, they will look for many ways, but the best way is always the same, that is to do breast and butt exercises. Through correct exercises, the body tissues can be changed, thereby achieving the purpose of big breasts and buttocks. It is worth mentioning that these exercises will not be effective overnight, so long-term persistence is required.

1. Lifting the hips

Keep your legs adducted, your pelvis and knees parallel, and apply force evenly on the soles of your feet. This will exercise the inner thighs and induce the pelvic floor muscles to stretch and restore elasticity, thus avoiding future urinary inconvenience.

Slightly pull your abdomen inward and let the power come from the front. This will reduce the pressure on the back. After you finish, you should feel your waist is loosened and comfortable.

2. Rolling pelvis preparation posture for hip lift

Lie flat on your back with your knees raised, your legs open to the width of your pelvis, your feet one foot away from your hips, and practice rolling your pelvis 5-10 times to find your pelvis.

After rolling the pelvis, exhale, lower your waist back, and retract your stomach. Feel your lower back pressed flat against the ground. Lift your buttocks off the ground first. Starting from the tailbone, roll and lift your body (spine) up section by section.

3. Hip-lifting exercise: knee-bending and chest-hugging

Bend your knees and hug your chest to relax and stretch your lower back. Beginners have weak waists and abdomens. When doing the "bend knees and hug chest" exercise, do not lift both legs at the same time, but lift them one by one in sequence so that the waist will not be arched and cause incorrect posture. Avoid chest protrusion which will cause pressure on the shoulders, neck and lumbar spine.

What's more, many people's thighs will open outwards a little when they lift to the highest point, and the force is pressed on the outside of the soles of the feet. Only by keeping the thighs inwards can they train the inner thighs, which are the most difficult to lose weight. The legs should remain parallel throughout the process, with strength evenly distributed on the soles of the feet, avoiding turning the feet inward or outward, to strengthen weak leg strength.

4. Leg lifts on a fitness ball

Leg raises on a ball not only work your glutes, but they also tone your shoulders and abs. As you get stronger, try lifting both legs on the ball at the same time - this move is more difficult and will shape your butt better.

Action essentials: Keep your abdominal muscles tight, back flat, and tighten your buttocks muscles when lifting your legs. For beginners, don't lift it too high, a few centimeters is enough. Also, be careful not to strain your lower back muscles.

5. The hip lift movement: put the back first

Exhale as you move, starting from your shoulder blades, feeling your body touching the ground section by section, first your waist, then your hips, returning to the pelvis rolling preparation position.

6. The hip lift movement: the body is in a straight line

Lift until your knees, hips, lumbar spine, and shoulders are in a straight line, with your shoulder blades touching the ground. Stay for five breaths. The chest (ribs) should not protrude, but should be pulled inward.