Whether you are overweight or slim, exercise is essential to shape your hips. If you do not exercise the muscles in this area, they may look out of shape and sometimes saggy. You can tighten up your hips and butt with these 6 easy and effective exercises we are about to show you. In addition, you should also follow a healthy diet. If you are ready, let’s start our exercises:
WARM-UP: It is important to warm up all muscles for up to 3 minutes before all exercise programs. Therefore, you can choose the easiest warm-up method which is marching in place. In this warm-up exercise, we walk at a fast pace for 3 minutes in place by lifting our knees up. At the end of this 3-minute warm-up session, we are now ready to begin our exercises.
FIRST EXERCISE: SQUAT
Squat is the most basic hip-shaping exercise. Stand with your feet shoulder-width apart. Join your hands over your chest and look ahead without moving your head. Bend your knees, drive your hips slightly back and sit into a squat position, while keeping your upper body straight. Just don’t collapse your chest or round your shoulders forward and avoid putting too much strain on your knees. Repeat this exercise 30 times. This is your first set. Now rest for 30 seconds and do another set.
SECOND EXERCISE: SQUAT SIDE KICK
Stand with your feet shoulder-width apart. Hold your hands over your chest. Bend your knees, drive your hips slightly back and sit into a squat position. Keep your weight back in your heels. Then rise back up, straightening the legs completely and lifting the right leg out to the side. Then squat down again. Now, stand up and do side leg lift on the left side. Repeat this exercise 40 times.
THIRD EXERCISE: GLUTE BRIDGE
Lie on your back on the floor with your knees bent and feet shoulder-width apart. Keep your arms at your side with your palms down. Lift your hips off the ground until your knees, hips and shoulders form a straight line. In the meantime squeeze your glute muscles as much as you can. Then return to the initial position. Throughout the exercise keep your arms on your sides without getting support. Repeat the exercise 40 times.
FOURTH EXERCISE: LYING SIDE LEG RAISES
Lie on your side and support your head with your arm. Keep your legs on top of each other. Raise your upper leg up and down. Try to keep your leg as straight as possible. While doing this exercise, your glute muscles should be tight. Repeat the exercise both for left and right leg 40 times.
FIFTH EXERCISE: HIP EXTENSION
Begin on all fours with your elbows on the floor. Now extend one of the legs behind. Then bend your knee and bring it back to the initial position. Without putting your knee on the floor, lift it up again. Repeat this exercise 20 times for each leg.
SIXTH EXERCISE: PRONE LEG RAISES
Lie face down on the floor with your head supported by your crossed arms. Keep your legs shoulder-width apart and lift them 11-15 inches (30-40 cm) up from the floor and then lower them back again. Repeat this exercise 10 times then rest for 20 seconds. Complete 3 sets and finish the exercise.
Try these exercises 3 times a week for 2 months and support them with a balanced diet to get the hips of your dreams. If you continue these exercises for a longer time, you can achieve more lasting and amazing results!
References:
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https://www.racheltrotta.com/fitness/holiday-fitness-lower-body-workout/
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https://www.popsugar.com/fitness/photo-gallery/28185620/image/37241333/Squat-Side-Kick
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https://www.lifeline.ca/en/resources/14-exercises-for-seniors-to-improve-strength-and-balance/
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https://betterbuttchallenge.com/best-butt-exercises-the-glute-bridge/
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http://betterbuttchallenge.com/best-butt-exercises-lying-side-leg-raises/
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http://betterbuttchallenge.com/best-butt-exercises-hip-extensions/
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https://www.womenshealthmag.com/health/a20700430/prone-leg-raise/
