The so-called hip line refers to the arc between the lower end of the hip and the two ends connecting the thighs. Then how can we improve the hip line and let ourselves have hips and long legs? Today, let's learn how to improve the hip line! Keep practicing these movements, and you can also have hips and long legs.
What is the reason why the gluteal line moves down?
Before lifting the hip line, let's take a look at the method of lifting the hip line! Only by starting from the source, knowing why the gluteal line drops, correcting it in time, and then through effective training, can the gluteal line be improved. The cause of the hip line is mainly related to the muscle condition of the hip, the degree of skin relaxation and the body fat rate.
Methods to improve the gluteal line: To improve the gluteal line, we can strengthen the training of gluteal muscles, reduce the body fat rate and improve the tightness of gluteal muscles. In addition to these three points, you can also strengthen physical exercise, don't sit for a long time, don't cross your legs. When you develop good living habits, you can also prevent hip muscles from becoming slack.
1. Strengthen the training of gluteus medius.
When your gluteus medius becomes stronger, you can improve the shape of your hips and raise the center of gravity of your hips, so that the lines of your hips can move up. You can also strengthen the training of gluteus medius muscle by lying on your back and lifting your legs, elastic belt walking sideways, kneeling and lifting your legs. Another function of the gluteus medius is to keep the buttocks stable, so you can also train the gluteus medius by pulling your thighs and squatting. Especially lunge squat, this action can stretch the back of thigh and squeeze the hip muscles, which is more conducive to the shaping of hip lines.
2. Reduce body fat rate
When your body fat rate decreases, the subcutaneous fat near your hips will also decrease, which can also improve your hip lines. The specific method to reduce body fat rate is to control calorie intake and strengthen exercise.
3. Gluteus maximus training
Gluteus maximus, the largest muscle in the buttocks. Through the training of gluteus maximus, the muscles of the buttocks can become fuller and the buttocks look more upturned. The increase of hip muscles can also alleviate the problem of hip muscle relaxation caused by fat reduction. You can exercise gluteus maximus by doing squats, Romanian stretching and gluteus maximus bridge. However, squats can also exercise quadriceps while exercising gluteus maximus, which will make legs thicker. So try to use Romanian hard pull and hip bridge. These two movements have less stimulation to quadriceps femoris, so don't worry about leg thickness.
4. Aerobic exercise
Do aerobic exercise 3-4 times a week for more than 30 minutes each time, which can consume most of the body's energy. Aerobic exercise can not only lose weight, but also sweat, improve the metabolism of the body, tighten the skin of the buttocks and prevent the hip line from moving down.
Another thing to note is that when you lose fat, don't lose weight too fast. If it is too fast, the skin will become loose because it can't be recovered, so the breech line will move down easily. In addition, you can improve the self-repair ability of the skin by supplementing vitamins, so that the skin can slowly restore firmness.