Many people may not have the conditions to go to the gym, but bodyweight training doesn't mean you can't add resistance. The simplest method is to carry a backpack. Ideally, the weight selection should be one that you can perform around 12-15 repetitions, but 15-20 repetitions are also acceptable (for bodyweight training reps). But it's still best to go to the gym for glute training.

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Let's take a look at how these booty models train

Weighted hip thrusts

Similarly, holding a backpack has the same effect. Slow down, keep the top of your hips tight, pause briefly, and lift up with the strength of your hips. Even, let your baby ride on your stomach, or let your boyfriend be the weight, train flirting two in one

Lunges + hip back

This exercise, as long as there is space to spread your legs four or five steps at home to do. Pay attention to don't lean forward too much in front, keep the back leg close to the ground but don't touch the ground. Keep the upper body stable and upright.

Single-leg hip raises

Tip: Use your thighs to drive, not your calves. A stool or bed can be used for support.

Sumo squats

Stand with a stance slightly wider than your shoulders. Squeeze and tighten your hips at the top, you can hold a water bottle, the weight you hold is not important, it's mainly used to control your posture and suppress your body from hunching over.

Single-leg hip abduction

This exercise not only effectively practices the gluteus maximus muscle, but also exercises the lower back's erector spinae muscle, making the curve at the junction of the hips and waist more sexy.

Bulgarian split squats

Pay attention, the small leg on the landing side should be vertical with the ground, simply saying don't let your knees exceed your toes.

Lateral squats

Step on a platform (stool)

Try to choose a slightly higher position, so that after one leg is placed on it, the thigh is parallel to the ground. You can also choose a staircase, which is about the same height as two steps.

Even if you have good balance, don't choose soft chairs, because too much force is used to control the balance, leading to the inability to focus on exercising the gluteal muscles. But if you want to improve ankle stability, you can practice with this exercise.

Standing single-leg adduction + extension

Without adding weight, you may be able to do 20 reps in the picture, the girl is wearing a sandbag. To ensure quality, it's best to have some resistance. If there's no sandbag, you can replace it with resistance bands, tying them to your ankles to form resistance.

Single-leg weighted hip thrusts

Girls who are familiar with hip thrusting movements can try this exercise. If the balance is difficult to maintain, you can use one hand to lean on a fixed object to maintain balance.

If there is no squat rack or related equipment in the gym, and it is being occupied

Female friends who want to train their hips can completely develop themselves…

Inner and outer leg extension machine

This machine is originally used to practice the inner and outer thighs, but it can be used to practice the glutes.

Leg extension machine

This machine is originally used to practice the front of the thighs, but it can also be used to practice the glutes.

You can also do hip thrusts (sprints)

Kneeling

Every peach buttocks

Are all earned

Not just doing poses and showing off

How, depends on how much effort

Important tips:

1, it's best to have 2 training sessions per week. For those who occasionally train and train a few times when they remember, don't have too many fantasies about creating a booty.

2, if you want to create a booty in a month, it's still recommended to go for butt enhancement, that way is the fastest. As for how long, ask your effort level, time will give you the answer, I don't know how long it is

3, training cannot be completely bodyweight, even if you are not in the gym, you must find various ways to add weight.

4, choose 3-4 exercises, each exercise 4-5 sets, complete it carefully and correctly.

Blood wolves in Qinghai Lake

Blood wolves thank you for your attention!