Many people say that most girls' buttocks are born, and a few can be exercised through acquired exercise. But in reality, the girl's "natural butt" problem may not be as simple as you think!

The first is genetics. I think most people think that the reason for the hips is that the genes are dominant, and the genes are the main factor in determining the hips. Some people even think that it is impossible for Asians to exercise their buttocks.

In fact, it must be related to the gluteus maximus gene, but it is not the main reason. In addition to genetic causes, it also has to do with how hard you exercise.

What determines the shape of the buttocks?

It can be divided into three points:

1. Body fat distribution ratio: If there is more fat on the back of the body buttocks, one advantage is that the buttocks are visually elevated. If most of the fat is distributed in the legs and waist, it will affect the visual effect of the buttocks.

2. Glute muscle mass: This is the key to the buttocks. If you have enough muscle mass, you can "lift" your hips. Conversely, if there is no muscle mass in the buttocks, the phenomenon of "sagging" of the buttocks will naturally occur. This is why so many people use squats to train their glutes. Another point is that if you are born with a lot of fat in the buttocks, it is easy to "big buttocks" if you don't exercise, which will affect your appearance.

3. Pelvic size: If the pelvis is large, the waist will appear very thin and the buttocks will protrude, but it is a bit far-fetched to say that the hips are raised. Because the muscles aren't exercised, the pelvis gets bigger, in this case, it's just a big butt, not a raised butt.

These three points have more or less advantages in terms of population and individual genes, but acquired hard work is the most important factor!

Does the structure of the body determine the natural buttocks?

Many people believe that the natural buttocks are formed by the large curvature of the individual lumbar spine and the protrusion of the coccyx, but this situation varies from person to person. This can be understood as the difference in height and proportions of each person. It seems to be right to say that, the structure of the body does determine the natural buttocks!

In fact, this understanding is still unreasonable.

First of all, the curvature of the lumbar spine is not like bones, which are long or short, high and low, and the curvature of the lumbar spine is caused by the arrangement of the bones.

It should be noted here that if the curvature of the lumbar spine is too large, "anterior pelvic tilt" will occur. A backward coccyx twists the hips more and is often caused by too much lumbar curvature or an anterior pelvic tilt, which is usually not normal.

An anterior pelvic tilt is normal at birth, but the body can be affected to some extent. For example, you may experience a bulge, false buttocks, lower back pain, gluteal spasms, and thigh muscle soreness. In particular, anterior pelvic tilt due to the adverse effects of acquired external forces contributes to these symptoms.

Therefore, a natural buttocks are not real buttocks. If you don't train your glutes through the day, you're more likely to have a "sag."

How should girls exercise their buttocks?

Girls' muscles are harder to train than boys. Assuming you don't weigh that much, you can practice every other day, which should give your muscles time to repair on their own, not every day.

Squats: Some girls may worry that their legs will become particularly thick over time, but I hope everyone understands, because exercising the buttocks will definitely use the leg muscles, which will definitely become stronger, but generally not thick.

Lunge: Usually 5kg load

Deadlift: We all know this move, it's the gold medal exercise for glute training. The main thing is to make your buttocks lift up, let the upper part of the buttocks curve stand out, and exercise the waist groove where the waist meets the buttocks, which is very sexy. Girls who are just starting to practice can add 5kg and 10kg in turn. Be sure to know the standard movements, otherwise, your back can easily hurt.

Hip Abduction: This is something you can do on the gym equipment, you will use the wrong power point, mainly to feel the strength of the gluteus medius. Many girls will notice that there are pits on both sides of the buttocks, which can be very good to inflate that part.

Kettlebell: This movement is a bit like the barbell deadlift, but you can use dumbbells instead, but you also need to pay attention to the back of your thighs and hips.

Goat push up: This action mainly trains the curve above the hips and the erector spinae in the lower part of the waist. It is a movement that turns the hips upwards, making the waist grooved. But you're using the wrong force, the back shouldn't be too far back, just keep it level.

Glute Bridge: One of the most important exercises for strengthening overall hip shape.