Sitting in the office for a long time is the chief culprit of sagging buttocks. Many women are worried about their hip breadth hips. Most of them are wide, and their hips are not good-looking, which is caused by long-term inactivity. Typical hip types are pear-shaped, V-shaped and O-shaped.
Some women have ugly buttocks because of their usual bad habits. For example, crossing your legs often causes the hip muscles to shift to one side, resulting in uneven strength of the left and right hip muscles. Women who usually like to wear high heels may cause their pelvis to lean forward and their hips to become wider and wider.
What's your hip like? Many friends who have no fitness experience have no awareness of exercising their hips at all, and they don't know how to make their bodies more harmonious through reasonable exercise.
After exercise, the buttocks will increase the curvy beauty of the figure, and the bumps will also lengthen the leg lines and increase the sexy charm of the individual. Hip-butting seems to be the standard for women to exercise, but it is also necessary for male bodybuilders to stimulate gluteal muscles. Gluteal muscles are connected with leg muscles, and a balanced muscle group in all parts of the body is the key to improve the overall physical fitness.
So what actions can stimulate the muscles of the buttocks well? How to exercise tight gluteal muscles without going to the gym?
1. Hip bridge
A static exercise, mainly aimed at gluteus and hamstring muscles. Stimulate hip muscles by tightening and raising hips during exercise.
Lie flat on your back on the mat, with your calves together at 90 degrees to the ground, your head in a neutral position, your hips tightened, and your knees, waist and abdomen core and shoulders kept in a straight line. Raise and lower your hips to stimulate them. Until you are exhausted.
2. Deception and squatting in Bulgaria
Find a chair and do exercises in the form of squatting. The left leg is arched, the right leg is slightly bent on the chair, the sole of the foot is upward, the upper body is neutral and straight, the core is tightened, the arms are straight, the left leg is pressed down, and the knee joint of the right leg is infinitely close to the ground. Tighten your hips during the action and feel the stimulation of gluteal muscles.
Squat down against the wall
Back against the wall, so that the upper body and buttocks are close to the wall, the thighs are close together at a 90-degree angle to support the ground, and the soles of the feet step on the ground.
Lie prone and spread your legs.
This action can be done in bed after a series of squats. Lie prone on the bed, under the hips outside the bed, keep the hips in a state, with your legs slightly wider than your shoulders and your knees slightly bent. Lift your legs in a circle, try to lift your legs to the top, and put them down slowly.
This action can fully relax the buttocks.
5. Sumo Squat
This is a squat that can fully stimulate hip muscles. Legs apart, slightly apart, feet and toes facing outward, knees and toes in the same direction, upper body kept straight, core tightened, hips tightened, crouched backwards, and soles of feet touched the ground.
If you have a certain fitness foundation, it is recommended to bear moderate weight when squatting and increase the training intensity.
These are some simple actions to stimulate hip muscles. Most training actions that stimulate hip muscles can drive leg training, and hip and leg training are inseparable.