However, most of us spend more and more time sitting. Sitting for a long time will not only make our belly grow a circle of fat, but also gradually flatten our buttocks and make them ugly.
The benefits of exercising your hips
1 Burn more calories
Because gluteus muscle is one of the largest muscle groups, it is also the part that consumes the most calories.
Step 2 lose pelvic fat
Hip weakness will lead to the hip leaning forward, causing greater pressure on the spine, causing discomfort in the lower back, and pushing the lower abdomen outward to make the stomach protrude. Therefore, it is necessary to reduce the fat in the pelvic area or the bulging abdomen and strengthen gluteal muscle exercise!
3 Relieve pain and injury
When the muscle strength of buttocks is weak, it will disturb the muscle balance of the body, which may lead to pain and injury of knees, buttocks and lower back. Strengthening hip muscle strength can effectively alleviate this problem.
In addition to the basic squat, what other training moves can be used to practice hip muscles? Bian Xiao gives you a set of dumbbell exercises to help you build strong and healthy gluteal muscles!
Squat forward
Action steps: basic standing posture, holding a dumbbell in front of the shoulder joint in each hand. Bend your hips and knees and squat until your thighs are parallel to the ground. Return to the initial position and repeat the specified number of times.
The Swiss ball squatted against the wall.
Action steps: Hold dumbbells with both hands, and the sides of the body naturally droop. The Swiss ball is located between your body and the wall, basically standing with your feet shoulder-width apart. Squat down until your thighs are parallel to the ground. Return to the initial position and repeat the specified number of times.
Squat down and turn your arms up.
Action steps: Hold the dumbbell with both hands and hang it naturally, with your feet shoulder-width, knees and hips slightly bent to lower the center of gravity, and the dumbbell is located at the knees. Lift your hips forward, raise your center of gravity, turn your arms up to the shoulder joint, quickly lower your center of gravity to the front squat position, and then get up. Return to the initial position and repeat the specified number of times.
One-legged gluteal bridge
Action steps: lie on your back on the yoga mat, put dumbbells on your body with both hands, support with one leg, and lift the other leg upward to make your thighs parallel. Push your hips up and lift your hips so that your torso and thighs are in a straight line. Return to the initial position and repeat the specified number of times.