What are the 5 classic female hip training movements

There are some training movements for how to train the hips, and the benefits of each movement are different, but some people don’t know what the female buttock training movement is. I believe someone knows the classic female buttock training movement. So, what are the 5 classic female buttock training movements? Let’s learn about it together.

Hip Bridge

Speaking of hip training movements, it is naturally indispensable. The reason why this movement is named is because it has a good hip training effect. At the beginning, our body was lying flat on the yoga mat and naturally bent our knees. At this time, with the help of our waist and abdomen, our hips can leave the ground, slowly move towards our backs, so that our backs can also leave the ground, until we The back, waist, abdomen and thighs form an arc. Persist this action for 30 seconds, and you can not only practice hips, but also leg training.

　　Straight legs and deadlift

　　The spacing between the legs is shoulder-width, hold a dumbbell (or other heavy object) in. Inhale, with the waist and back straight, bend the hips slowly down the dumbbells along the legs, probably at the bottom of the knees. Exhale and get up to restore, tighten the buttocks at the peak of the movement. Repeat the movement for 12-15 times and do 4 sets. Rest between groups for 30-60 seconds.

　　Silent squat

　　Silent squat

　　Silent squat

　　Silent squat

　　Silent squat is a static action, but it is still very effective for hip training. At the beginning, we stand up straight with our back and squat down our body, so that our legs form 90 degrees, just like sitting on a chair with a standard .The waist and abdomen are tightened. If you keep insisting on this movement for at least 30 seconds, you can clearly feel that our legs are sore and our buttocks are tightening. It means that it has played a role.

raising your legs upwards

　　Lying upwards

　　Lying flat on the yoga mat at the beginning, so that our waist and abdomen, hips and legs are in a coordinated way, so that our legs can be lifted upwards and keep their legs together. Try to let their buttocks leave the ground, so that the buttocks have a rising effect, which can make our buttocks tighter. Because the buttocks need to exert force, they can have a good exercise effect. Persist this action 30 times in one set, performing 3 to 5 sets each time.

　　Squats

　　Working squats In the process, the exercise of the hips is the most significant. Although it can also exercise the legs, the buttocks are the most important force point when doing squats. Regular squats can also make the buttocks more perpendicular, but we must pay attention to the unit of the squat. If the squat posture is not done properly, the effect will not be particularly ideal. When training the glutes maximus, if you have a better squat foundation, you can actually use other methods to perform a variety of movements, which can give everyone a better buttock lines.

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