Nowadays, more and more people are not looking for a thin body, but rather a curvy, chiselled and shapely one. It is for this reason that more and more young people are stepping into the path of fitness. Instead of traditional aerobic exercises with a controlled diet, more and more people are incorporating strength training, or what we often call iron lifting! Iron lifting can effectively stimulate the body's muscle groups and make them grow and extend; muscle growth can make people look healthier, more shapely and more shapely! It can compensate for the imperfections of an inherently flawed body. So take action, if you are willing to put in the effort, these can be perfectly solved by strength training.
In the case of flattened hips, short legs and thick legs, targeted hip and leg training can be used to effectively raise the hip line and improve the shape of the hips, while in the process of growing the muscles in the hips, it is visually obvious that the sense of line in the legs increases and thus the legs become longer. For leg training, of course, we must first lose excess fat, because the root cause of thick legs is more fat, and when the body fat is reduced, the legs will be slimmer to a certain extent, but will not look perfect because of the lack of muscle mass, then you can improve the muscle line and tighten the muscles through hip and leg training.
Of course, training the buttocks and legs is not only a great way to improve your appearance, but also to strengthen your body, tone your posture and increase your metabolism.
So, let's do it together!
Movement 1: Glute bridge
Lie on your back, place your hands on both sides of your body, step on the ground with your feet and move your hips upwards to the top of your upper body in a straight line with your thighs, support your body with your shoulders and feet, stop for a moment after reaching the top and feel your muscles power up, don't land on your hips when restoring.
Movement two: Side lying clam style open and close leg
Lie on your side with your upper arm touching the ground to support your body, bend your knees together and point your toes backwards, lift your upper leg upwards to the top of the movement and stop for a moment to feel the muscles firing and then restore.
Movement 3: Single leg hip bridge
Lie on your back, place your hands on both sides of your body, bend one leg to the knee and step on the ground, lift the other leg straight up, raise your hips up to the top of your body in a straight line and then restore, restore with your hips hanging in the air and not on the ground.
Action 4: Kneeling back kick
Kneel on one leg, remember to protect the knee, support the body with both arms, elbows slightly bent, keep the back straight, lift the other leg up and swing it up and down, keep the body stable during the movement.
Movement 5: Side leg raise
Lie on your side with your head resting on your lower arm and your upper arm touching the ground to support your body, keep your legs together and straight, keep your lower leg close to the ground, lift your upper leg upwards to its fullest extent and then lower it back down, don't put your foot down when restoring it, then lift it upwards again.
Movement 6: Kneeling back leg raise
Bend over, back straight, non-supporting leg straight backwards, toes off the ground, lift the non-supporting leg upwards to the apex and then lower it back down, don't put your foot on the ground.
Movement 7: Kneeling side knee lift
Kneel on one knee, elbows slightly bent, back straight, feet together, knees off the ground, keep the rest of the body stationary, lift the non-supporting leg up to the top of the movement and then lower it back down.
Don't forget to warm up before starting your workout, as this will open up the muscles in your body to be more active and thus boost the results. Complete the hip and leg strength training according to your own situation and know how to progress step by step.