The buttocks are one of the areas of the body that are more prone to fat accumulation, and women in particular should pay close attention to this aspect. Unless they are naturally slimmer, better proportioned and have tighter skin, if not, women must train to keep their hips from sagging. This is because sagging or loose hips can make a person appear more aged and can also make a person appear short-legged and short.
There is nothing wrong with making the buttocks fuller, it can visually lengthen the legs and the body appears more toned and looks better in clothes. At the same time, exercise workouts, no matter which part of the body they target, will bring many benefits to your health.
In our normal lives, we may focus too much on the shape of our arms, abdomen and chest. For the buttocks, it is often more neglected. But for those who train regularly, the glutes must not be neglected. In other words, every part of the body is part of our overall shape and should be given attention, and each part should not be neglected.
Whether you are concerned about the development and shape of your hips or not, we should treat them in a unified manner and should allow each part to develop in a balanced way in order to make the whole body appear more harmonious. At the same time, no one will refuse to make their leg and hip lines appear more shapely. Next, we will give you a few simple movements that you can perform just before bedtime. If you can do them regularly and stick to them, you will definitely get results that will satisfy you.
Movement 1: Deep squats
The deep squat is a very classic and basic movement that has a very good effect on the development of the hips and legs. Stand straight-legged with your legs slightly wider than shoulder-width apart, head up, back straight and hands straight ahead, parallel to each other and parallel to the ground at the same time. Squat down hard so that your legs are bent and your thighs are parallel to the ground. Afterwards, rise slowly to return to an upright standing position. Perform this movement 20 times.
Movement 2: Hip bridge
The glute bridge is still a classic movement that is very basic and effective for the glutes and legs. Lie on your back on a yoga mat with your legs bent and your feet on the ground. Place your hands on the floor on each side of your body. Tighten your abdominals and push upwards, lifting your hips and lower back. Reach the apex and pause briefly. Repeat this movement for about 20 times with active and controlled effort.
Movement 3: Kneeling leg lifts
In this pose, kneel on your mat with your knees and lower legs on the ground and your thighs perpendicular to the floor. The hands are placed parallel to each other, under the shoulders, straightening to support the floor. With head and back and hips in a straight line, lift one leg backwards, straighten it and lift it upwards. Slowly bring it back up to kneeling position. Lift the other leg straight backwards and then retract it again to return to the kneeling position, alternating between the two legs. Keep the rest of the body as stable as possible during the movement, performing about 20 reps.
Movement 4: Single leg hip bridge
The single leg hip bridge is very similar to the hip bridge, still in a supine position, lying on your back on top of your yoga mat. Bend your legs and land on the balls of your feet. Hands are straight and placed on each side of the body, parallel to each other. With your head and back firmly on the floor, lift one leg and bend at the knee. Then, push up so that the hips and lower back leave the ground, pausing for this movement. Then descend slowly again, dropping so that the hips are about to touch the floor but not the ground, and continue lifting upwards. Then switch legs and perform about 20 reps on each side.
The above movements are all basic classical movements that are relatively easy to learn and provide adequate stimulation for the hips and legs. Long-term adherence to these movements will result in better leg lines and more toned hips. Don't say that you are too busy at work to exercise. These 4 movements can be done before going to bed, and you can lift your buttocks and slim your legs at home as well.