Obese people need to lose fat before gaining muscle. Only by losing body fat and strengthening body muscle groups can they develop a good looking body curve. Those who are leaner will only need to do muscle building exercises to enhance their body proportions and sculpt a nice curvy figure.
Most girls are looking for a full, shapely buttocks, and sculpting them requires strength training, such as deep squats and lunge squats, to strengthen the glutes. But there is more to glute training than just buttock sculpting.
It can improve the problem of sagging hips and effectively enhance the shape of the hips, making the legs visually longer and the waist and abdomen thinner, thus enhancing the proportion of the body and shaping the S-shaped curve, and you will also look better in clothes.
Hip training for girls can strengthen the hip joint, improve joint flexibility, stabilise the pelvis, prevent the pelvis from tilting forward or backward, improve the weakness of the hip muscles and back pain caused by sitting for a long time, and improve the health index of the body.
The growth of muscles can enhance the body's basal metabolic value, thus improving calorie consumption and indirectly inhibiting the accumulation of fat, helping to burn fat and shape up, and helping you to accelerate fat loss.
Therefore, girls should pay attention to glute training and do regular hip training, don't just do aerobic exercises.
You don't need to go to the gym to train your glutes, you can do it yourself at home. The glutes are made up of the gluteus maximus, gluteus medius and gluteus minimus, and we need to do a full range of exercises.
Beginners can start with self weight training to reduce the difficulty, and then weight training as the gluteus develops, gradually raising the weight level, working out once every 2-3 days, which will allow you to develop strong glutes.
Here's a set of glute training moves to help you refine your entire hip and leg line and improve the proportion of your lower body curves, you can buy elastic bands and dumbbells for training.
Movement 1: Weighted forward bends 10-15 reps, 3-4 sets
Movement 2: Wide squat bounces 10-15 reps, 3-4 sets
Movement 3: Single leg hip thrust with weights 10-15 reps, 3-4 sets
Movement 4: Straight leg pull with standing elastic band 10-15 reps, repeat 3-4 sets
Movement 5: Back kick with weights 10-15 reps, 3-4 sets
Movement 6: Standing weighted side leg raise 10-15 reps, repeat 3-4 sets
Movement 7: Prone leg curl 10-15 reps, repeat 3-4 sets
Pay attention to your posture, straighten your lower back muscles, focus on the power of your hips and slow down your movements in order to improve the effect of hip training.
