When you're on a diet, if you lose weight, you'll feel great. But you overlook the fact that weight loss does not mean a better figure. Although weight loss is a necessary step in weight loss, on the other hand, the improvement of body shape and proportions is more important, so when losing weight you should not just focus on whether the weight is lost or not, but also on some indicators related to body shape. In terms of shaping the body, the hips play an important role in the overall shape of the body. If the hip line is lifted, the line of the legs will be elongated and the body posture will appear more upright.
If we focus on shaping the hips, what should we do? Simply put, all we need to do is to lose fat and train for the buttocks. I think anyone who knows anything about fitness understands that the buttocks are an area where fat is more likely to accumulate than other areas, so when your body fat percentage is high, there is naturally more fat in the buttocks as well. To lose fat in the hips, you need to start a whole body fat reduction campaign as a whole.
When the body fat percentage is reduced, the fat in the buttocks will naturally drop accordingly, but if you simply perform fat loss without shaping exercises, the skin in the lost fat areas will look saggy. In this way, do you understand the importance of adding buttock shaping to your training? Through gluteal shaping you will be able to tighten the skin and thus lift the hip line.
Putting the body fat issue aside for a moment, as you get older you can also make your buttocks more and more saggy, because the older you get, the more muscle loss is relatively worse and the skin on your buttocks can sag or sag just as much. So it's not as if you don't need to train your buttocks just because you're in good shape now. Whether you're doing prevention or remedial work, buttock training is indispensable.
It is relatively simple, because we don't need to go to the gym to use professional equipment, we can train our buttocks at home. Of course, sometimes you need to use some small equipment to assist, and it is possible to use objects with some weight instead. The next set of movements that we share will have the same effect as long as you stick to them, helping you to improve your hip posture and say goodbye to the 50/50 figure.
Movement 1: Alternating arrow squat
Stand with your legs spread out in front and behind you, then bend your front leg to 90 degrees, land on your back leg at the knee and brace your toes on the ground. Hold a dumbbell in each hand, palms facing each other, arms naturally perpendicular to the ground, keeping the waist and back straight and abdominals tucked in. Then rise and retract the front leg, bringing it together with the back leg, then step forward with the other leg and continue in the same position as before, alternating between the legs.
Movement 2: Single leg hip bridge
Lie on your back with one leg bent, brace the ground with the palm of your foot, bend one leg and raise it upwards, with your thighs and calves at an approximate angle of 90 degrees, your back and shoulders close to the ground and your head on the ground, place your arms at your sides and lift your body up so that your hips and lower back are off the ground. Hold for a moment and then slowly move down, keeping your hips off the floor as you move down, repeating this movement.
Movement 3: Supported lunge knee lift
Maintain a single leg stance, bend the other leg off the ground, lean forward slightly, then lean down and move your hands forward on your toes until your legs are straight, keeping your raised leg off the ground at all times, then slowly move your hands back to your toes, then stand upright and return to a single leg stance.
Movement 4: Kneeling back leg raise
This movement requires an elastic band, but it can be done without one. Lie on your back with your arms under your shoulders, slightly bent, kneeling on one leg, knee touching the ground, and the other leg straightening out in a backward position, keeping your back straight and your abdomen tight, rotating your legs.
Each set can be performed around 15 times, it doesn't matter if it is more or less, but make sure that the quality of the movement is as good as possible. Rest during the movement and perform 5 sets at a time, feeling how the muscles are working during the movement.