Before exercising your hips, you need to see what your body fat rate is. If your body fat rate is too high, you need to use aerobic exercise to reduce fat first, and then start shaping in the later stage of fat reduction. If your body fat rate is normal, then you can start shaping training directly. Therefore, before you practice your hips, you should first understand your own situation, and targeted training can give you better results.
A friend said that I didn't feel anything after practicing my hips, but my legs were a little sore. This is because your leg is compensated by your wrong power point or weak hips. So in order to exert your strength correctly, you need to know the parts that each movement is aimed at before training. When training, you should feel it with your heart and train hungry muscles to exert their strength. If your hip strength is weak, you can practice from kneeling position, which can help you find the feeling of strength.
Next, I will share a few hip-lifting and leg-stovepipe movements to help you find the feeling of hitting your hips. Through these actions, you can lift and shape your hips and improve the depression on both sides of your hips.
Action 1: Squat
Many people worry that practicing squats will thicken their legs. In fact, you don't have to worry about this problem. Squats can't thicken your legs. Your legs are thick because your body fat rate is too high. On the contrary, squatting is a good action to lift hips and thin legs.
Action points: First, open your feet, the distance between your feet is shoulder width, your toes are outward, your back is straight, tighten your core, put your hands behind your head or do a flat lift before. Then squat down on your hips and imagine you are going to sit in a chair. Squat down until your thighs are parallel to the ground, then get up and resume your movements. Pay attention to keep your back straight, don't buckle your knees, and the direction of your knees should be the same as that of your toes.
Action 2: Hip bridge
The gluteal bridge is also a good hip lifting exercise, which can exercise the gluteus maximus and hamstring muscles at the back of the thigh, tighten the thigh and raise the gluteal line.
Action points: Lie flat on the ground with your feet shoulder width, bend your knees, keep your feet on the ground, keep your upper body on the ground, and naturally put your arms at your sides. Lift your hips, push them up until your upper body and thighs are in a straight line, pause a little, and then resume your movements. When you restore your hips downward, be careful not to let your hips touch the ground.
Action 3: Kneel down and lift your legs.
Leg lifting after kneeling is a good action to exercise gluteus maximus. When doing this action, you can try to feel the force of gluteus maximus.
Action points: Lie on the ground, bend your arms directly under your body, kneel on one leg, keep your back straight and tighten your core. Lift the leg that doesn't support the body, let him straighten his back, let his feet leave the ground, lift it to the highest point, then pause and resume the action. During the whole exercise, you should pay attention to keeping your body still except when swinging your legs.
Summary: When you finish the warm-up exercise, you can start the above training movements. You can do 15 to 20 times for each action, and you can rest for 30 seconds between each group of actions. You should do four groups at a time. Don't forget to stretch after you finish these actions.