[Weight-bearing squats] Purpose: To train the flat buttocks back. How to do it: Stand with legs apart, keep your upper body upright, hold weights on the back of your neck and shoulders with both hands, exhale and squat deeply, pause for a moment, and inhale to return. Repeat 10 times. Tip: You must do weight-bearing squats within your ability and don’t go too heavy. Pay attention to tightening your waist every time you squat. When you feel a little tired, you should seek help from your companions for protection.
