Some people are still familiar with butt-lifting exercises. Among butt-lifting exercises, some exercises are suitable for practicing on the bed, and some exercises are suitable for practicing on the floor. Butt-lifting exercises have many particularities, and at the same time, there are many Benefits. So, what are some effective butt lift exercises in bed? Let’s take a look at what kinds of sports there are!
1. Supine Butt Raise
Lie on your back on the mat, with your legs bent and your hands Place it at your sides, with your feet flat on the mat. Using your heels, slowly raise your butt, and then slowly lower it to the starting position. The lifting height can be gradually increased. If you want to make it more difficult, you can practice with one foot on the ground.
2. Lying prone with shoulder lift
Lie prone on the mat with your arms straight forward. Slowly raise your upper body to the highest point, raise your head slightly, and then slowly lower it to the starting position. Keep your abdomen and lower body close to the mat and do not exert sudden force.
3. Prone arm and leg raise
Lie prone on the mat with your legs straight and your arms straight. Slowly raise your right arm and left leg to the highest point, raise your head slightly, and then slowly lower it to the starting position. Then switch to left arm and right leg. The lifting height can be gradually increased, exhaling as you go up.
4. Leg raises on hands and knees
Kneel on the mat with your hands on the ground. Slowly lift and straighten your right arm and left leg to the highest point, and then slowly lower to the starting position. Then switch to left arm and right leg. Keep your head and spine in a natural position. The lifting height can be gradually increased, exhaling as you go up.
5. Fang-style waist tightening
Kneel on the bed with your knees and hands, keep your waist and buttocks strong, lift your right leg up, bend your knees, and keep your feet facing the sky. Return to the starting position after a few seconds. Do two sets of 12 reps each. Can exercise the buttocks and waist and abdomen.
6. Lose weight on the waist and abdomen
Lie on the left side of the bed, with your feet together and your knees bent. Use your left arm to support your upper body, and place your right hand in front of your abdomen to maintain balance. A blanket can be placed over the right leg to add pressure. Keep your feet together and lift off the bed, spreading your legs to form a diamond shape. Return to the starting position and relax. Do two sets of 12 reps each. Then switch to the right side and do two more sets of 12 times each. Can exercise buttocks and thighs.