More and more women are going to the gym and, instead of just focusing on weight loss and body shaping, they're also paying a lot of attention to the curve of their hips.

Many people's understanding of a beautiful hip is to exercise the hip muscles to make them bigger and rounder. But in fact, a beautiful hip is not just about appearance; it also has great benefits for women's health.

1A sexy sign

The hip symbolizes sexiness, for both men and women. Shaping the hips to be rounder not only looks good when wearing pants, but also improves one's overall temperament.

2Bring 'inner height'

Having shapely hips can make you feel more confident, even without wearing high heels.

3Relieve waist and back pain

In daily life, many actions we perform use our waist muscles. When the hips are well-developed, the pressure on the waist is naturally reduced.

4Relieve knee pain

Nowadays, with prolonged sitting, 90% of people have a pelvic tilt problem. Pelvic tilt leads to limited hip joint flexibility, and the knee joint is under greater pressure when squatting. Therefore, exercising the hips can improve hip joint flexibility and reduce knee joint pressure.

5Efficient fat burning

The hip is a large muscle group, so compared to upper body training, hip training has a better fat burning effect.

6Improve leg shape

Hips and legs are closely related. Many bad leg shapes are caused by weak hip muscles, such as having weak outer hip muscles leading to an X-shaped leg. Therefore, when the hips are well-developed, the legs will naturally improve.

7Improve circulation

Exercising the hips can improve the stability of the pelvis. When the pelvis is stable, the surrounding circulatory system is also improved. For example, the problem of cold feet will disappear. Improving the circulatory system can also help prevent female gynecological problems.

8Hip and abdomen both good

Exercising the hips is equivalent to exercising the abdomen, because the hips and abdomen belong to a whole, training requires coordinated muscle activation. When the hips are well-developed, the abdomen will naturally improve.

So many people want to pursue the beautiful curve of the hips, you can see why. So how to train the hips?

One, reject 'harmful' bad habits of shaping hips

1Prolonged sitting

Long-term sitting or prolonged sitting not only affects health, but also causes the hips to become larger and accumulate more fat, making the hip muscles slack and drooping, and the outline becomes flat. We suggest getting up and moving every 45 minutes~

2Eating sugar

It's very important to strictly control sugar intake, because sugar increases insulin secretion, which strengthens the body's ability to store fat.

3Cross-legged sitting

Cross-legged sitting can lead to poor blood circulation in the legs, making the hips in a compressed state, and the two sides of the hips are under different forces, making the side that rises extend outwards, making the hips wider and bigger.

4Bad walking habits

If your walking posture is incorrect or you wear the wrong shoes, it will not only affect your foot health but also deform and make the hips droop.

Two, five actions to shape healthy hips

Elastic band hip extension (insufficiency of upper hip weakness, not round)

4-6 sets, 16-25 reps

1Stand with legs wider than shoulder-width, bend over and bend your knees, keep a natural breathing rhythm

2Foot firmly press the elastic band, keep your abdomen tense, inhale as you exhale and inhale as you exhale

3Hold the elastic band tightly, pull up with your hands, keep your back straight, repeat the cycle

Hip bridge (develop overall hip shape):

4-6 sets, 16-25 reps

1Lie on your back on the mat, bend your legs and firmly press your feet on the ground, keep a natural breathing rhythm

2Use hip muscles to lift your body into a straight line, keep your back straight

3Keep your abdomen tense, press your shoulder blades against the ground, exhale as you inhale and inhale as you exhale

Squats (overall flatness of hips and lack of power)

4-6 sets, 16-25 reps

1Stand with legs wider than shoulder-width, keep your abdomen tense, inhale and exhale naturally

2The knees do not go beyond the toes, inhale and exhale as you inhale and exhale

3Hold your arms at your sides, bend your legs to squat

Lunge squats (hip slump lack of power)

4-6 sets, 16-25 reps

1Squat down until your thighs are parallel to the floor, keep your abdomen tense, and use your leg muscles to move upwards

2The knees do not go beyond the toes, inhale and exhale as you inhale and exhale

3Stand with your feet apart, the left foot forward, hold your arms at your sides, keep a natural breathing rhythm