1. Squat: Squat is one of the basic movements to exercise hip muscles. When standing, keep your feet shoulder-width apart and put your hands on your chest or behind your head. Then slowly squat down, try to keep your thighs parallel to the ground and keep your back straight. Keep your knees below your toes when you squat, and then stand up slowly. Repeat this action 10- 15 times, and do 3 groups.
2. Hip bridge: Hip bridge is an exercise for the muscles of the buttocks and the back of thighs. Lie flat on the ground with your feet shoulder-width apart and your knees bent. Put your hands on your sides, and then lift your hips with the strength of your hips until you form a straight line. Hold this position for a few seconds, and then slowly put it down. Repeat this action 10- 15 times, and do 3 groups.
3. elastic belt side leg lifts: elastic belt can help strengthen the stretching and contraction of hip muscles. When standing, your feet are shoulder-width apart and hold one end of the elastic band. Fix elastic belt on a high place, then bend to one side, lift your legs with the strength of your hips, and try to keep your thighs parallel to the ground. Hold this position for a few seconds, and then repeat this action on the other side. Do 10- 15 times on each side, and do 3 groups.
4. Aerobic exercise: aerobic exercise such as running, swimming and cycling. It can help burn body fat and make hip lines firmer. Do aerobic exercise 3-5 times a week for 30-60 minutes each time.
5. Diet adjustment: In order to achieve the exercise effect, you need to pay attention to diet adjustment. Increase protein's intake, such as chicken breast, fish and tofu. , contribute to muscle growth; At the same time, reduce the intake of high-sugar and high-fat foods and control weight.
6. Maintain perseverance and patience: It takes time and perseverance to exercise hip muscles. Don't expect to see significant results in a short time. Stick to the above exercise methods and diet adjustment, and gradually increase the intensity and frequency of training, and you will see that the hip muscles gradually become tighter and upturned.