If you want to work out to get the body you want and make your body feel curvy, then the buttocks are an area you should definitely train. For our asian female genetics, we are not born with easy to have a curvy butt, but it is not impossible for us to have a curvy butt either, we can still get a fuller butt through training with relentless effort later in life.
So don't let yourself lose the chance to get a great butt by complaining that you don't have a genetic advantage and not training hard. But if we say that we want to get a great butt faster and more effectively through butt training, there is a lot more we need to pay attention to.
First: Fat loss
No matter which part of the body we want to get better, fat loss training is something we must do. A high body fat rate can mask the results of our training, thus making us feel that our fitness is not effective and lose confidence in fitness. If we have enough time, we can also combine body sculpting exercises with our fat loss training, which will not only improve efficiency and save a lot of time, but will also prevent our body from losing muscle.
Secondly: The warm-up
But there are a lot of friends who don't like to do hip training because they are worried about getting their legs thicker if they do hip training. The reason for this is that the hip muscles don't have strength because they don't exercise, so when we train our hips we use the strength of our legs to do the training, and as a result, we train our legs.
So that before each training, we also have to warm-up training, through warm-up training to stimulate their own hip muscles, warm-up training is also very simple, only need some side leg lift back leg lift and some other movements that do not need equipment can be completed, of course, you can also hip training movements without the help of equipment unarmed to complete once, so that we are familiar with these movements, in the future training process will be more fluid.
Third: Concentrate on feeling the hip muscles in the process of hip training, we don't simply go through these movements over and over again, but we have to feel the force of the muscles every time, which will greatly improve our training efficiency.
Finally, we must also adjust our mindset because fitness is a long and hard process. Here are some hip training moves that are simple and don't require a lot of equipment, but we can also do them without the use of equipment.
Movement 1: Prone back kick
Bend over on the ground with your arms straight out to support your body, hang an elastic band between your legs, bend one leg at the knee to support your body and hang the other leg in the air.
Do not bend at the back, tighten the abdominal muscles and lift the non-supporting leg upwards towards the back.
Keep your body in place and do not bend your back throughout the movement.
Movement 2: Mountain climbing
Bend over with arms straight, legs straightened and toes stretched back, supporting the body, ensuring that the legs and arms are straight and the abdominal muscles are tensed.
Bend and lift one leg until the knee is below the abdomen, then return and switch to the other leg, alternating in turn.
Control the speed and frequency of the movement to ensure that it is performed smoothly.
Movement 3: Standing side leg raise
Stand on one leg with the elastic band fixed to the side of the supporting leg and the other end fixed to the non-supporting leg, ensuring that the body does not bend and that the abdominal muscles are tightened.
One hand can hold on to the fixation to ensure balance and then lift the non-supporting leg in a lateral direction.
Once the non-supporting leg is raised to its limit, control the speed of the restoration and slowly restore it.
Movement 4: Hard pull
Stand with your legs apart, ensuring that your toes are oriented in the same direction as your knees, your back is not bent and your abdominal muscles are tightened.
Tilt your upper body forward at approximately forty-five degrees to the ground, bend your knees and sit back slightly at the hips and hold the barbell in front of your calves with both hands.
The thighs and buttocks muscles are activated and the dumbbell is moved up the legs to the hips.
At the end of the movement, lower the barbell and return to the initial ready position.
The process should ensure that the movements are completed with quality, and the exact amount of training depends on your actual situation, with about three to four workouts per week, each lasting about thirty minutes. For those of you who want to lose fat, it is important to keep your diet in check and to do fat loss exercises after each hip training session.