想要練出完美的屁股嗎？知道根據屁股不同部位去鍛鍊很重要，一起看看教練的深層臀肌運動動作，從各角度鍛鍊最在意的臀部問題。
改善「屁股外擴」動作：
首先呼氣時夾緊臀部，並固定腳跟、將腳尖向外轉。
![]({"default":{"load":"default","w":"80","h":"46","src":"//img-s-msn-com.akamaized.net/tenant/amp/entityid/BB11VnrL.img?h=458&w=799&m=6&q=60&o=f&l=f"},"size3column":{"load":"default","w":"62","h":"36","src":"//img-s-msn-com.akamaized.net/tenant/amp/entityid/BB11VnrL.img?h=358&w=624&m=6&q=60&o=f&l=f"},"size2column":{"load":"default","w":"62","h":"36","src":"//img-s-msn-com.akamaized.net/tenant/amp/entityid/BB11VnrL.img?h=358&w=624&m=6&q=60&o=f&l=f"}})
圖片來源：小紅書@ROSIEJO
吸氣時向下半蹲、同時注意腳跟固定，接著呼氣時夾臀站直，這個動作改善屁股外擴的問題，重複20次動作為一組、一次三組。
![]({"default":{"load":"default","w":"80","h":"46","src":"//img-s-msn-com.akamaized.net/tenant/amp/entityid/BB11Vj9E.img?h=458&w=799&m=6&q=60&o=f&l=f"},"size3column":{"load":"default","w":"62","h":"36","src":"//img-s-msn-com.akamaized.net/tenant/amp/entityid/BB11Vj9E.img?h=358&w=624&m=6&q=60&o=f&l=f"},"size2column":{"load":"default","w":"62","h":"36","src":"//img-s-msn-com.akamaized.net/tenant/amp/entityid/BB11Vj9E.img?h=358&w=624&m=6&q=60&o=f&l=f"}})
圖片來源：小紅書@ROSIEJO
延伸閱讀：網美教練3招改善O型腿！O型「小腿肌」按摩技巧，兩週有感矯正腿型、拉長腿部線條
改善「屁股凹陷」動作：
先向前伸出一隻腿、將腳底外側翻起，接著抬起腿離地。
![]({"default":{"load":"default","w":"80","h":"46","src":"//img-s-msn-com.akamaized.net/tenant/amp/entityid/BB11VnrY.img?h=458&w=799&m=6&q=60&o=f&l=f"},"size3column":{"load":"default","w":"62","h":"36","src":"//img-s-msn-com.akamaized.net/tenant/amp/entityid/BB11VnrY.img?h=358&w=624&m=6&q=60&o=f&l=f"},"size2column":{"load":"default","w":"62","h":"36","src":"//img-s-msn-com.akamaized.net/tenant/amp/entityid/BB11VnrY.img?h=358&w=624&m=6&q=60&o=f&l=f"}})
圖片來源：小紅書@ROSIEJO
呼氣時將腿往外展，控制向外伸展的角度在40度左右即可，重複20次動作為一組、一次三組。
![]({"default":{"load":"default","w":"80","h":"46","src":"//img-s-msn-com.akamaized.net/tenant/amp/entityid/BB11Vns2.img?h=458&w=799&m=6&q=60&o=f&l=f"},"size3column":{"load":"default","w":"62","h":"36","src":"//img-s-msn-com.akamaized.net/tenant/amp/entityid/BB11Vns2.img?h=358&w=624&m=6&q=60&o=f&l=f"},"size2column":{"load":"default","w":"62","h":"36","src":"//img-s-msn-com.akamaized.net/tenant/amp/entityid/BB11Vns2.img?h=358&w=624&m=6&q=60&o=f&l=f"}})
圖片來源：小紅書@ROSIEJO
延伸閱讀：網紅教練示範三招消副乳、腋下蝴蝶袖！肩膀打薄、手臂根變纖細，網友親試兩週有感
改善「屁股下垂」、馬鞍肉動作：
先維持站立、接著向下微微屈膝，將腿向外旋。
![]({"default":{"load":"default","w":"80","h":"46","src":"//img-s-msn-com.akamaized.net/tenant/amp/entityid/BB11Vns5.img?h=458&w=799&m=6&q=60&o=f&l=f"},"size3column":{"load":"default","w":"62","h":"36","src":"//img-s-msn-com.akamaized.net/tenant/amp/entityid/BB11Vns5.img?h=358&w=624&m=6&q=60&o=f&l=f"},"size2column":{"load":"default","w":"62","h":"36","src":"//img-s-msn-com.akamaized.net/tenant/amp/entityid/BB11Vns5.img?h=358&w=624&m=6&q=60&o=f&l=f"}})
圖片來源：小紅書@ROSIEJO
向外旋後將腿向後伸直、接著再往內側方向踢，最後回到向外旋動作，下圖重左到右重複20次動作為一組、一次三組。
![]({"default":{"load":"default","w":"80","h":"46","src":"//img-s-msn-com.akamaized.net/tenant/amp/entityid/BB11Vja1.img?h=458&w=799&m=6&q=60&o=f&l=f&x=539&y=63"},"size3column":{"load":"default","w":"62","h":"36","src":"//img-s-msn-com.akamaized.net/tenant/amp/entityid/BB11Vja1.img?h=358&w=624&m=6&q=60&o=f&l=f&x=539&y=63"},"size2column":{"load":"default","w":"62","h":"36","src":"//img-s-msn-com.akamaized.net/tenant/amp/entityid/BB11Vja1.img?h=358&w=624&m=6&q=60&o=f&l=f&x=539&y=63"}})
圖片來源：小紅書@ROSIEJO
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