She is 56 years old and has never looked better. She revealed her 3 rules

The internet creator is followed by over 160,000 people on the popular Chinese platform. In the above-mentioned video, she states that the three buttocks exercises she mentioned will help you stay in “great shape after the age of 50.”

The first exercise she presented was leg lunges backwards while touching the ground with her hand – which additionally engages other muscles. Lunges themselves are a good exercise not only for the legs and buttocks, but also for the abdomen and lower spine. They can also be performed with dumbbells, and in various configurations: forward, backward and sideways.

The next exercise Niki showed was a squat with one leg off the ground. Such repetitions, in turn, can protect against future injuries and also improve stability and balance, which helps in practicing other sports.

Finally, Niki presented one of the most effective exercises for the buttocks – hip thrusts, i.e. hip bridges. By performing these repetitions regularly, your buttocks will become better shaped and firmer. This exercise also helps in the fight against cellulite and excess fat tissue around the buttocks and hips. However, it shapes the biceps femoris and abdominal muscles to a lesser extent. They can also be performed with a dumbbell or barbell.

She is 56 and has a figure like the cover model. She showed 3 exercises that keep her in perfect shape

But apart from introducing a certain routine of physical activity into your life, the influencer encourages change on many levels. He advises to set the “goal, priority” of your “fitness journey” – that is, tell yourself what you want to achieve first of all, at the stage of writing the training plan. In addition, he emphasizes that the selected exercises and training plans should always be consulted with a specialist beforehand.

Also remember that exercise needs vary depending on your individual situation – such as health conditions, muscle or bone problems

– reserves.

Source: TikTok