The lines of my hips are not very good. How to exercise to make hips more stylish?

Nowadays, people pay more and more attention to health and bodybuilding, so having a good-looking ass is the dream of many women. However, due to lack of exercise, sedentary and other reasons. Too much fat accumulation and lack of muscles in the buttocks lead to poor shape, so it will appear flat. This runs counter to our pursuit of figure, so many women begin to step into the ranks of sports and want to get more perfect hip lines.

Gluteus can be divided into three parts: gluteus maximus, gluteus medius and gluteus minimus. Different movements can train different parts separately, and gluteus minimus generally doesn't train alone because of his small size.

Gluteus maximus (muscle)

The gluteus maximus is located on the upper side of the hip, and exercising it can make the upper part of the hip fuller. Especially for people who sit with flat hips for a long time, training gluteus maximus can have a good shaping effect.

Supine bridge hip lift is a comprehensive exercise method, and its main exercise area is gluteus maximus.

First, lie on your back on the floor (or on the yoga mat), bend your knees, get together, and land your feet. Then exhale slowly, keep the abdominal muscles in a contracted state, contract the gluteus maximus, and lift the buttocks upward until the knees, buttocks and shoulders are in a straight line, and keep your feet on the ground during the movement 1-2 seconds; Inhale and slowly return to your original position. Say it again.

The key to this action is to avoid the lower arch of the back when lifting the buttocks, which will cause the body's center of gravity to shift and prevent you from fully exercising the gluteus maximus. During the whole movement, don't touch the ground when you put it down, and keep your hips tense.

Musculus gluteus medius

If the hip shape is not beautiful enough, it is mainly because the gluteus medius is not developed enough. You know, if the gluteus medius muscle is not developed enough, the whole hip will sag or sag. On the contrary, if the gluteus medius muscle is developed, it can not only improve the center of gravity of the buttocks, but also improve the center of gravity of the whole body, thus improving the buttocks and many related body parts. Most importantly, the development of gluteus medius can improve the hip line, make the hip look quite warped visually, make the leg line more slender, which can kill two birds with one stone and make your figure more beautiful.

Hip abduction in kneeling position is a good way to train gluteus medius.

First of all, lying on the mat in a kneeling position, the upper body is supported by both arms, and the elbows are slightly bent; Bend the knee partially, support it on the ground with your knee, lift one leg outward to be almost parallel to your back, then keep it for a while and then slowly lower it, paying attention to keeping the knee bending angle unchanged, and finally slowly return to the preparatory action, and then repeat the action. After completing the specified number of times on one side, switch to the other leg to continue.

Pay attention to keep the trunk stable all the time, avoid the compensation of the lower back, move slowly and feel the feeling of hip contraction carefully.

As long as you keep training, you will get what you want one day!