Menuju Body Goals: Cara Membesarkan Bokong dengan 10 Latihan Efektif dan Diet Tepat

- Raising Buttocks Muscles: This exercise can help strengthen and enlarge the gluteus maximus muscles, firming up a firmer and more shapely buttocks.

- Hip and Core Stability: This move engages the core and hip muscles, helping to improve body stability and balance.

- Improve Hip Mobility: Moving the pelvis in various directions with Fire Hydrant can help increase the mobility of the hip and disc joints.

- Reduces Back Pain: This exercise can help strengthen the muscles that support the back, helping to reduce the risk of back pain.

How to Do It:

Starting Position: Start with your hands and knees on the floor. Make sure your arms are level with your shoulders and your knees are even with your hips.

Donkey Kickback: Lift one leg back, keeping the knee engaged. Push the leg up and back, similar to a back kick like a "donkey kick". Legs remain mastered and parallel to the back.

Fire Hydrant: From the Donkey Kickback position, slowly lower your leg to the side and take control. Raise the leg back to the side, imitating the motion of a dog lifting a leg while urinating in a fire hydrant.

Reverse Move: Repeat the Donkey Kickback and Fire Hydrant move with the same leg before switching to the other side.

Number and Sets: Perform this move in the Donkey Kickback and Fire Hydrant sequence as many times as desired, usually in sets of a number of reps. Then, do it on the other side.

Be sure to maintain proper body position and movement and warm up before training.