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How to improve the shape of your buttocks? A set of hip and leg strength exercises for a fuller, more toned butt

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Fitness > Tutorials

How to improve the shape of your buttocks? A set of hip and leg strength exercises for a fuller, more toned butt

Do you value the shape of your buttocks? The shape of your butt is very important to girls because the curve of your waist and buttocks determines the charm of a girl. Feb 02, 2024

Do you value the shape of your buttocks? The shape of your butt is very important to girls because the curve of your waist and buttocks determines the charm of a girl. Having a full, chiselled butt and a good-looking waistline will make you look more feminine and look more attractive. However, the waist and hip position is a part that is prone to fat accumulation. Long hours of sedentary lack of exercise and gradual degeneration of the gluteal muscles can easily lead to hip obesity and sagging hips.

In order to prevent obesity in the hips and abdomen, we need to control our body fat rate below the standard level. In order to improve problems such as flat and sagging hips, we need to strengthen hip training, and only by strengthening the gluteal muscles can we create a full hip shape. Hip training can strengthen the pelvis and stabilise the hip joints, helping you to improve your health and reduce the risk of disease.

Girls need not be afraid of thick legs when they train their glutes, because thick legs are not the result of muscular development, but of fat accumulation.

Although insisting on hip training can drive the development of leg muscles, it will not cause thick legs. The growth of muscles can inhibit the accumulation of fat, instead it will make the legs firm and the hip-leg ratio will look better.

For those who have excessive body fat rate and are fat, you also need to add aerobic exercise to brush fat, and at the same time manage calorie intake, replacing high calorie food with low calorie food, so that you can lose excess body fat and stay away from obesity.

When practicing buttocks, we should pay attention to the balanced development of the gluteus maximus, gluteus medius and gluteus minimus muscles, not single action training, but different actions and multi-angle exercise, in order to efficiently train buttocks and improve flat buttocks and sagging buttocks. You don't need to exercise every day to train your glutes, just once every other day.

Here is a set of training movements for the glutes and hamstrings, which will effectively activate the glutes, enhance the hip line and create a full, good-looking buttock shape.

 

Movement 1: Straight leg pull

Exercise hamstrings, glutes and lower back, insist on 10 reps, repeat for 2 sets

Movement 2: Wide squat jump

Exercise the glutes and hamstrings, hold for 10 reps, repeat for 2 sets

Movement 3: Rope side raises in standing position

Exercise the gluteus medius, 10 times each, repeat 2 sets

Movement 4: Backward arrow squat with knee lift

Exercise the gluteus medius, 10 reps on each side, repeat 2 sets

Movement 5: Supported back leg raise

Exercise gluteus maximus, 10 reps on each side, repeat 2 sets

Movement 6: TRX side lunge

Exercise gluteus maximus, 10 reps on each side, 2 sets

Note that when training, you must pay attention to the standard of movement and familiarise yourself with the trajectory of the movement before training with weights, as this will reduce the chance of injury.

Strength training should not be rushed but needs to be adhered to for a sufficient period of time, you need to stick to it for at least 2 months to notice a change in your hip shape.

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