NEWS
Many of us may have been on a poor and unhealthy diet for quite some time now. It may not have occurred to you that it can affect your hips considerably. In fact, the muscles present in your hips perform a lot of work in the form of helping us to sit, move or jump and stand erect and also do many other things. It is necessary for you to perform some exercises that can work on your hip muscles. By performing hip exercises, you will be able to lose your excess weight, improve your muscle and ensure higher flexibility.
The presence of glutes in your body such as gluteus maximus, gluteus minimus and gluteus medius are actually some of your biggest muscles. These muscles must be strengthened, since they provide many health benefits that can help you in improving your overall health.
You can start by doing a warm-up every time before starting your exercise routine. This would help you to decrease your chances of being affected by any injury. Warm-up such as stretches as well as some mobility exercises can be done before and after your workout sessions.
Some of the hip exercises that you can perform to keep your butt in shape are mentioned below:
Frog pumps can be awesome hip exercises for your butt, as it can help in improving the strength of your legs. The movements that you perform in these exercises must be proper and correct, since it is normally tough to do these exercises in the beginning. With more practice, you can slowly add more repetitions at the time of performing this exercise.
How to do this exercise?
Frog pumps don’t require any equipment. You can try to do about 2-3 sets of 12 reps each.
Lunges are solid hip exercises that can strengthen your major muscle groups present in the lower part of the body. Apart from that, they also strengthen your glutes, hamstrings and quads.
Lunges works on your whole body and core and help in making all your movements made during the day, easy and comfortable. Forward lunges are one of the basic variations of lunges exercises that you can start doing at the beginning stages of performing exercises. This exercise does not require any equipment. As you do forward lunges, check if you are feeling the tension in the glutes. If not, do the exercise under proper supervision to ensure that you have got your technique right.
How to do this exercise?
Apart from forward lunges, there are many other variations such as side lunges, reverse lunges, walking lunges and few more. It is important for you to practice all of these variations, as it helps in working your glutes.
Donkey Kicks is a remarkable hip exercise that can tone the butt and help you to lose the fat present in them. You can build both your thigh and hip muscles by doing this exercise. While doing this exercise, keep your neck and back in a straight position and focus more on the glutes. You do not need any equipment for performing donkey kicks. You can do about 2 to 3 sets of this exercise with a minimum of 40 reps each.
How to do this exercise?
Hip thrusts are a type of hip exercises that are normally done at the gym by using weights. However, you can also try out this exercise at home without requiring the use of any weights. This exercise targets the gluteus maximus and gluteus medius present in your hips. The hamstring and quadriceps muscles present in the thighs are also targeted while performing this exercise. The equipment that can be used in the gym to perform this exercise is the barbell along with the weights that will vary from person to person based on their skills. You can perform a maximum of 3 sets comprising about 12-15 reps for each set.
How to do this exercise with weights at the gym?
How to do this exercise without weights at home?
These hip exercises that are known to target your buttocks can be highly rewarding, provided that you stick to your schedule by continuing to perform these exercises all through your lifetime.
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