Squat – `queen` of exercises
To have round and firm hips, Ky Duyen participates in 3-4 squat sessions/week.
Each squat session lasts 20-30 minutes and includes basic squats, squat jumps and squat kicks.
Considered the `queen` of exercises for the buttocks, squats require the practitioner to follow the exercise steps and have correct posture.
Lunge – wide hips, firm thighs
Lunge, also known as knee bend, is a major exercise movement for the thigh and buttocks muscles.
For girls who have just started their search for round butts, basic lunges or walking lunges will be perfect choices.
Besides, in addition to affecting the hips and back thighs, this movement also `activates` the movement of the central muscle area (upper abdominal muscles, lower abdominal muscles, oblique muscles), so it partly helps girls.
HIIT and MMA
If squats or lunges are miracles that help girls have round butts, then cardio exercises will surely burn fat all over the body and highlight sexy curves from your apple hips.
HIIT is a high-intensity interval training method that increases heart rate and activates the calorie burning mechanism during exercise.
Mixed martial arts MMA is a fighting discipline that more and more ladies choose to pursue.
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