How to exercise hip muscles

In life, we all pay much attention to our body shape. If we want to have a more fit body, we must exercise our body well. Many people want to make their buttocks very fit, so we should focus on exercising our buttocks. So what are the methods to exercise the buttocks muscles? Let’s take a look at the detailed introduction below.

1. Climb stairs

The action of climbing stairs can exercise the muscles of the entire leg, strengthen your buttocks muscles, and help you lose weight. Climbing stairs is simple and saves money, but the effect is similar to spending money to go to the gym. It can burn calories and exercise your body. In addition, if you take two steps at a time when walking up the stairs, you can engage your thigh and buttocks muscles, which will have a better firming effect.

2. Push the wall

It is a very convenient exercise that can be done at any time, whether at home or in the office, or even behind a wall. Put your legs together, support your body with your hands on the wall, straighten your legs, stretch your hips outward for 10 seconds, and then move them closer to the wall for 10 seconds. You can repeat it several times each time. If you persist, you can not only sculpt the hip curve, but also exercise your abdomen and have the effect of tightening the abdomen.

3. Standing squat

It is best to have the assistance of an elastic rope or a skipping rope, but if you don’t have one, you can do it with your bare hands. First, stand on the elastic rope with your feet shoulder-width apart, hold the rope with both hands on your shoulders, squat down with your hips so that the thighs and calves are about 90 degrees, maintain the static position for 8 seconds, and then stand up straight. Repeat several times each time. The specific number of times can be determined according to your personal situation. You can gradually increase the number of times after you get used to it.

4. Front and back squats

You can also use elastic ropes or skipping ropes to assist. After stepping on the rope, move your feet forward and backward, then squat down so that the thighs and calves of the front and back feet are at 90 degrees. Repeat several times each time. The specific number of times can be determined according to your personal training situation. After you get used to it, you can gradually increase the number of times.

5. Stand on one leg

Find a chair, hold the back of the chair, stand up with one foot, and stretch the other foot backward in the air. After about 2 seconds, put it down. Repeat the action 10 to 15 times, then change feet and do it again. Doing this can exercise the muscles of the buttocks, and if you persist, your buttocks will become stronger.

6. Buttocks shaping exercises

You can use 15 minutes before going to bed to do buttocks shaping exercises, which can not only enhance body circulation and eliminate accumulated fat, but also achieve a sculpting effect.

We all know how to exercise the buttocks muscles. After we understand these, of course we can’t just watch without practicing. What we need most is to seriously understand some of the preparations needed for these sports. After doing all this, it will be safer for us to exercise. Finally, I hope everyone can have a satisfactory figure!