You Think Your Hips Are Big? 4 Simple Exercises to Sculpt Slimmer Glutes
Preface: Some girls aren't short, standing at 1.65 or taller, but they appear to have short legs. You might think it's bad body proportions or excess fat making their butts look big. Not quite! It's likely fake wide hips!
So, what exactly are fake wide hips? Generally speaking, the widest part of the lower body should be at the true hip bone according to normal body proportions. Fake wide hips refer to the widest point being located at the hip line instead of at the true hip bone – this is a matter of body type, and most women to varying degrees have this problem.
Even if height and weight are perfect, having a slight fake wide hips issue will make the entire figure appear to sink, affecting body proportions. A classic pear-shaped figure is like this, making the thighs look thicker.
To distinguish between true thigh thickness and fake wide hips, you need to see if the widest part of your lower body is at the thigh root or where the waist meets the legs.
The main reasons for developing fake wide hips are twofold. Firstly, excessive fat accumulation due to unhealthy eating habits and a sedentary lifestyle, combined with a lack of exercise, easily leads to fat buildup in the thighs. Secondly, due to some bad posture habits in daily life, such as walking with inward-turned legs, 'lolita sitting', and leg crossing, the outer thigh muscles compensate with hypertrophy, which, over time, results in fake wide hips.
So, are you truly thick-legged or suffering from fake wide hips? The biggest problem with fake wide hips is that it affects the leg shape, making the legs look thicker and lacking lines.
To eliminate fake wide hips, you first need to correct all your bad habits, incorrect sitting postures, and walking gait. Secondly, you need to exercise, using fitness to eliminate excess fat on the hips and thighs and improve poor leg shape and wide hips.
Action 1: ( Shell Opening/Closing)
First lie on your side on the yoga mat, keeping your torso in a straight line, tightening your abs, slightly bending your knees, feet together, and extending one leg to the side, and then retract it, feeling the force from the upper thigh to the hip, 20 reps per set, 3 sets in total.
Action 2: (Side Leg Raises)
Lie on your side on the yoga mat, with one hand supporting your elbow, tightening your abs, keeping your body in a straight line, extending one leg straight to the ground, and extending the other leg upwards and outwards, then lowering it, and raising it again, 20 reps per leg, 4 sets in total.
Action 3: (Glute Bridges)
First lie on your back on the yoga mat, with your legs spread and feet flat on the ground, keeping your back pressed against the yoga mat, slowly raise your hips, paying attention not to let your lower back leave the yoga mat. Pause and then lower it, quickly raise your hips again, 30 reps per set, 3 sets in total.
Action 4: (Foam Roller Relaxation)
Lean forward on the ground, with your hands supporting your elbows, extending one leg straight to the ground, and bending the other leg outwards and upwards, while placing the foam roller under the area between your thigh and knee, rolling the foam roller back and forth for 15 reps, switch sides, and repeat 4 sets.
