What are the exercises for belly-tightening and buttock lifting at home

Exercise is one of the most effective ways to tighten your belly and lift your butts, but not everyone has time to go to the gym to train. Of course, some exercises are suitable for training at home. Therefore, if you don’t have time to go to the gym, you can choose exercises that are suitable for training at home. So, what are the exercises for tightening your belly and lifting your butts at home? Let’s take a look together!

Half-squat

Stand your feet apart, about one foot wide; put your hands on your thighs, and your buttocks slowly descend, as if you want to sit on a chair; keep this posture for about 10 seconds, and then slowly return to your original state. Repeat 5 times.

　　Kneeling legs lift

　　The forearm and knees hit the ground; the calf straightens backwards along the ground, at a 90° angle to the thigh, tighten your abdomen and close your buttocks; lift one Legs, stretch them straight to the ground; then bend your knees, raise your calf upwards, then stretch your legs straight down, and return to the original position. Repeat 15 times, then change your legs.

Kneeling

　　Lying down in a kneeling position, with your elbows and knees on the ground, and the distance between your arms and thighs should not be too close or too far, and be parallel; use a speed of ten to count to ten, approach your right knee to your chest, then raise it back and above, and stay at the highest point for 5 seconds; use a speed of slow count to five to lower your right leg. At least 6 times before changing your legs. Pay attention to the balance of your body, and the elbows cannot bend.

Flip-up style

　　Select the left lying position, continue to suppose your left hand below your head, and place your right hand in front of your chest; keep the upper body straight, and the lower body knee slightly bent; turn your right foot Stretch to the angle of 45° backward, try to keep the other parts still, and hold on for 5 seconds; after returning to the original state, change to the right and do it again.

Bicycling exercise

Lying on the ground, holding your head with both hands. Bend your left knee and leaning your right elbow to your left knee, and then your right shoulder is lifted. Change one side, even if your left elbow is close to your right knee. Do this alternately.,

The captain's seat movement

Stand in the middle of this seat, hold the armrests with both hands, and the back against the "back of the chair". Then squat slowly until you finally sit on a chair. The key is to keep your waist tight and don't move your feet to force your thighs.

Bending exercises on the fitness ball

Lie on the fitness ball, contact the ball with your lower back. Cross your hands in front of your chest or hold your head. Lift your upper body with your waist and leave the ball, and try your best to maintain the balance of the fitness ball. Then lie down and do sit-ups on the ball repeatedly. This exercise is very effective for abdominal exercise.

Lie on your back and lift your hips

Lying flat, your soles on the ground and your knees, and your hips forcefully lift your pelvis slowly, lift it down when you pull the pelvis into a straight line with the spine. Do it repeatedly 20 times and stop when you feel your buttocks are slightly sore.

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