Here’s a tip from fitness trainer Kit Rich: I have to work out hard to fight gravity, and my back has been a major source of frustration and lack of confidence for many years. As long as you get fat, your back will grow first, and if you are thin, you will lose weight first in this part. When I was in college, my hips were pretty standard, and my chest wasn’t big enough, but my hips made up for it. I’ve even chosen my love life by hip size in the past because it determines the type of men I can attract. But with long workouts, I’ve managed to lift my hips to the perfect position, and it’s easier to maintain. I’ve seen a lot of clients who come to the gym walking backwards into the bathroom in the shower just to cover up the embarrassment of others seeing her sagging hips. After months of hard workouts, they told me to stand up in front of my husband without having to resort to dim lights. It may seem absurd to equate a happy life with a raised butt, but as a woman, you can’t ignore your body if you want to be happy. The most happiest scenario I can imagine is seeing a smart, wise, plump, kind, honest woman who happens to have nice buttocks, and she knows it well. Because when a woman stops worrying about her back, she knows how awesome she is and can finally rule the world! So get off the couch, lift your butt, and shape your hips with these 4 exercises!
- Hip lift and circle
Kneel on the floor, with both hands on the ground vertically. Place your hands directly under your shoulders, shoulder-width apart. The knees should be directly below the hips and hip-width apart;
Put a 1KG load or a full bottle of water on the fold of the left leg (behind the knee), and straighten the toes;
Straighten your left leg back until your knees are level with your hips. As you exhale, continue to slowly raise your legs for 50 reps, taking care not to let your legs fall below your hips. Exhale with each leg lift, and after 50 leg lifts, rotate your knees 25 times clockwise and 25 times counterclockwise.
Squeeze your stomach and keep your waist straight throughout the process. The entire back should be as straight as a desk. Tighten your glutes at the top of every leg lift or circle.
Then switch to the other leg and do the same.
- Sumo squat
Legs apart (one inch wider than hips), toes 45 degrees out, hands clasped in front of chest;
His eyes were level, and his chest was raised. Bend your knees and squat as you inhale, as if sitting on a very low chair. Ideally, the elbows are now on the inner thighs and the hips are lower than the knees;
Hold for 5 seconds. When exhaling, return to the starting position with the heels, and tighten the buttocks after standing up;
Hold for 20 times. The heavier the load, the more difficult the movement;
If you have knee or back problems, don’t start with too much weight. And remember to always keep your chest up and your torso tight.
- Side leg lift
Landing on both knees and legs again. But this time, extend your right leg to the right, keeping it in line with your hip;
Gently wrap around the tailbone. As you exhale, raise your right leg (still on the right) for two seconds;
Then inhale, and slowly lower your legs back to the floor. Don’t let the leg rest on the floor – lift it up again immediately;
Do this movement 25 to 50 times, depending on your strength. Tighten your torso throughout. Switch legs and repeat.
- Hip lift chair
Take a writing chair (the one without wheels) and lie on your back on the floor;
Bend your knees and place your heels on the chair/knees should be bent 90 degrees;
The left leg is raised to the sky, so that only one foot is placed on the chair;
When you exhale, lift your butt half off the floor, tighten your glutes when you reach the top, and hold on. then slowly let go;
If you have back problems, you don’t have to lift your left foot — put your feet on the chair and do this with both legs at the same time. The torso is fully involved in the movement;
Repeat 15-25 times, depending on your strength. Then switch legs and repeat.
