屁股酒窝锻炼

Right where the lower back meets the glutes, some people have two small dents, which might be called butt dimples. They're also called dimples of Venus, named after the Roman goddess of fertility, according to a February 2015 article published byInnovative Journal of Medicine and Health Sciences.

While you can make these dents in the buttocks more visible through exercise, some people simply don't have them. A calorie tracker is a great tool to add your exercise activities to so you can monitor your progress.

Read more:做锻炼，在首先进行消脂更糟糕？

你的脊椎的底部被称为你的腰椎 - 这是最厚的和最坚固的部分。当你去下还有另外一个部分，称为骶骨。骶骨重视你的脊椎到你的臀部骨头放在左边和右边。

Right where your lumbar spine and sacrum meet is around the middle of the butt dimple area. Each butt dimple is to the left or right of the spot, between the hip bone and the center of the spine.

Some medical professionals use butt dimples to help them find joints on top of the sacrum during surgery, according to theInnovative Journal of Medical and Health Sciencearticle.

The truth is that not everyone is built to have butt dimples. It has to do with the spacing between your hip bones, spine and sacrum. There has to be enough room to leave a gap for the indent.

However, you can try to develop the muscles around it and decrease your body fat to make it stand out as much as possible.

当您减去身体脂肪，它使所有在你身上的小角落和缝隙的更为明显。你的肌肉看起来非常明确，因此做你的背部酒窝。因失去脂肪，你可以强调金星的酒窝，但你不能创建它们。

Read more:Easy Exercises for a Slim Lower Back

To lose fat, you need to create a caloric deficit — or burn more calories than you are taking in. It's important to note that you can't target just one area for fat loss, as explained by theAmerican Council on Exercise. However, exercise helps to burn excess calories and tone the lower back.

Move 1: Deadlift

To develop your lower back muscles and butt, the muscles that surround your butt dimples, start with the deadlift, as demonstrated byExRx.net. It works all of the important muscle groups to make the dimples stand out.

1. 放置在地板上的杠铃。
2. Walk up to the center of the barbell with your shins an inch away from it.
3. Stick your butt back and bend over to grab the barbell with your hands wider than shoulder-width apart.
4. Put your weight back in your heels, stick your butt out, flatten your back and drive from the legs and hips to pull the weight up.
5. Keep your chest out and shoulders back as you pull.
6. 在完成向前推你的臀部，并站在高高的顶部;然后把重量回落。

Move 2:Back Hyperextension

This simple machine forces you to isolate your lower back muscles, as well as use a little bit of your glutes, two of the most important muscle groups for the dimples of Venus.

1. 进入一个回过伸机器和设备的双脚平放在平台。
2. 把你的大腿在大腿垫。
3. 与你的上半身前倾你可以尽可能;然后抬起你的躯干向上，保持背部平坦，直到你的整个身体是在一条直线上。
4. 降低自己背下来，然后重复。

招三：俯卧挺身

If you don't have a back hyperextension machine, try this alternative:

1. Lie on the ground on your stomach.
2. 将手臂置于身体两侧和keep your legs out straight behind you.
3. Arch your chest up and look up, without moving any other part of your body. You should feel the muscles along your spine engage.
4. Do 10 to 15 repetitions.