How to do hip training exercises

In recent years, fitness has become more and more popular, and fitness methods have become more and more specific. For many women, they hope to create sexy buttocks through fitness training. If they want to achieve the effect of seeing perfect buttocks, they must conduct targeted training, such as half-squat jumps, deadlift swings and other activities, which are all helpful for buttocks training and achieve the effect of toned buttocks.

Today I will share some good exercises for buttocks training and give some guidance to those who want to shape their buttocks.

1. Half squat jump

Stand with your feet shoulder-width apart and sit your buttocks slightly back. First check the direction of your knees (do not tuck them inward), and try to make them in the same direction as your toes. After squatting, also check your back to ensure it is not arched or concave.

Then use your hands to swing your body and practice continuous jumping.

Pay attention to the sound when you land. It is generally best to land quietly, which proves that you can control your body well.

2. Deadlift Swing

Deadlift is one of the practical exercises for training the back. It can stimulate the muscles of the back, buttocks and legs. It is also a training that cannot be ignored by all women who love beauty. However, before starting to carry weights, you must first practice with bare hands, learn the correct movements first, and then consider adding weight. Don't advance blindly.

Stand with your feet shoulder-width apart and bend your knees slightly, but don't completely lock them. Then pinch your hands together, push your buttocks back, and your body will lean forward at the same time.

The angle of the torso's forward lean will depend on the tightness of the hind thigh. If the hind thigh feels very tight during the process of pushing the buttocks back, do not let the body continue to move downward. Push the buttocks forward and return to the standing position.

Once you are proficient in the above movements, you can add kettlebells to your hands to increase the weight.

3. Lunge

The lunge is different from the above two movements in that it is upright. The lunge uses the front and back feet to stand. The difficulty of the movement is no less than the previous two movements, and it requires the body to have a certain degree of balance. The training effect can be used in climbing stairs and running, and it is highly practical.

4. Wide-Stance Squat

Unlike squats, wide-stance squats require you to stand wider, which stimulates the buttocks and inner leg muscles more. It is recommended that you stand with your feet wider than your shoulders and your toes more turned outward. Remember to keep your knees and toes in the same direction.

5. Kneeling and leg lifting

Kneel on all fours (preferably on a yoga mat to protect your knees), keep your torso, lower back and neck in a straight line as much as possible, and remember to lift one leg backward and upward until your thigh is parallel to the ground.

After training on one leg multiple times, switch legs.

During the process, you should focus on your buttocks and feel the strength of your buttocks muscles.

6. Single-leg hip bridge

Hip bridge is a common hip training exercise. Here I want to introduce you to the single-leg hip bridge.

Lie on the yoga mat with your hands on both sides of your body, bend one knee and straighten the other leg. Use the strength of your buttocks to push your body up, stay for about 3 seconds, and return to the starting position.

This movement can train the hips and core muscles, and is a very important basic movement.

The single-leg hip bridge is somewhat difficult. If you can't do it, you can start with the hip bridge (that is, both feet are on the ground)