Exercises For The Hips: An Effective Complex For The Muscles Of The Buttocks

2024 Author: Rachel Wainwright | [email protected]. Last modified: 2023-12-15 07:39

Exercises for the hips

The toned muscles of the buttocks have always looked attractive.

At the same time, the process of losing weight is quite long, and problem areas are involved in it in the last turn. Effective exercise for your hips will help you get your body in shape much faster.

Effective hip exercises

From all points of view, you should start with lighter exercises, gradually increasing the load. As you get used to daily physical activities, the body itself will require more complex movements and prolonged training. Although before that, you will need to discipline yourself for several weeks and practice through "I do not want".

Like any other complex, hip exercises begin with a warm-up. After it, the muscles are warmed up and prepared for further stress, thereby minimizing trauma and stretching during training. Any simple cardio load is perfect for warm-up - jogging, including on the spot, a ten-minute exercise on a stationary bike, jumping rope, squats, lunges, and even climbing stairs.

The first hip reduction exercise is like a deep curtsy. Straight arms extended to the sides or on the belt. One leg is brought behind the other as far as possible and a half-squat is done. They return to the starting position and repeat the exercise on the other leg.

Another effective hip slimming exercise resembles a half bridge. It is performed from a prone position, with the legs bent at the knees, arms behind the head or along the body. The pelvis is torn off the floor as high as possible, and then returned to its original position; the muscles of the buttocks are strained. The last repetition is performed in slow motion, fixing the pelvis in an elevated position for a few seconds.

Steps are an effective exercise for slimming your hips and shaping your buttocks. Ideally they should be done using a special step platform, but in practice it can be replaced with a stack of books or magazines of a suitable format.

Such an exercise for reducing the hips as squats does not give up its positions. It should be performed at a slow pace, with a straight back and without lifting your heels off the floor. After squats, lunges are helpful. Hands are placed on the belt, take a step with one leg forward, bend her knee at a right angle, and try to touch the floor with the knee of the other leg. They return to the starting position and perform the exercise from the other leg.

Such an exercise for the hips as swings is best performed from the knee-elbow position. In this case, it is important that the angle of bend of the joints is approximately 90 ^°. Lifting one and the other leg alternately, you then need to bend it at the knee so that the foot "looks" at the ceiling. It is more useful to perform the exercise at a slow pace, fixing the upper position of the lower limbs.

Another effective hip exercise is the prone swings. You will need to lie on the floor face down (put your face on your closed hands). Both legs are simultaneously bent at the knee at a right angle, the ankle joint is also bent at an angle of 90 °. In this position, you will need to tear the lower body off the floor, lifting it.

A set of exercises for the hips: general principles

At the initial stages, exercises for the hips are performed in this way: feeling muscle fatigue and feeling the seeming impossibility of continuing the exercise, by an effort of will force themselves to make at least one more movement. As a rule, at the beginning the number of repetitions does not exceed ten to twelve. Each exercise is performed in two to three approaches. The interval of time for rest between sets is two to three minutes. It is recommended to practice three times a week. If you really want to, you can bring the number of weekly workouts to four or reduce to two. Exercising once a week or every day is pointless.

Finish each workout with muscle relaxation exercises. If you feel that this set of exercises for the hips has become too easy for you to perform, you should replace it with a more difficult one.

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