Effective workout to shape up the Hips.

Effective workout to shape up the Hips.

Effective workout to shape up the Hips.

Your glutes are the foremost important muscle group in your body. That means they play a task in just about every physical thing you are doing.

The glutes are designed to increase the hip or pull the leg behind the body, so naturally, weak glutes are related to tight hip flexors, sore knees and poor movement mechanics. In addition, if your glutes are underdeveloped, your speed, power and strength are all compromised. 

Exercises like squats and leg presses may improve overall leg strength, but they’re not the perfect exercise to strengthen the glutes because they don’t maximize hip extension. Hip thrusts, on the opposite hand, do exactly that. This exercise isolates and fully engages the glutes. 

 

  • Improve other lower-body lifts, like squats and deadlifts 
  • Improve stability throughout your hips and core 
  • Raise your power, enhancing performance in athlete activities 
  • Increase speed 
  • Increase your vertical jump 

The reason hip thrusts are so good at targeting your glutes is that your knees remain bent throughout the exercise. When the knees are bent, and therefore the hips are extending, the hamstring muscles are inactive, which leaves most of the work to the glutes. 

         

Standing Slow Side Kick: (Effective workout to shape up the Hips.)

Effective workout to shape up the Hips.

Hips are supported many muscles that include glutes, quadriceps, hamstrings, to name a few. Standing slow sidekick is an exercise that helps you lose fat in thighs and hips and provides stability. 

            

 Side Lunge:(Effective workout to shape up the Hips.)

Effective workout to shape up the Hips.

The side lunge may be a perfect lower body exercise gets the inner thighs and hips are the target of this exercise due to its lateral movements. 

           

Side-lying leg raise. (Effective workout to shape up the Hips.)

Effective workout to shape up the Hips.

If you’ve got an exercise band to use during this move, great. If not, bodyweight will certainly do. 

Lay on your right side together with your legs straight and stacked on top of every other, propping yourself up together with your elbow. If you’re using an exercise band, position it just above your knees. 

Keeping your hips stacked, engage your core and lift your left leg straight up as far as you can. Slowly lower back down. Repeat on another side. 

           

<h3>Banded walk. 

Full length vertical shot of self determined athletic girl doing cardio workout performing standing lateral steps or walks using resistance band to train glutes, hamstrings, calves and quadriceps Free Photo

 

 

Grab an exercise band and get to steppin’! Place it around your ankles or simply above your knees, bend your knees slightly, and side shuffle, feeling your hips working with each step. 

Make sure to stay your feet pointing straight ahead while sidestepping. After 10 to 12 steps in one direction, stop and go the opposite way. 

 

 

Single-leg glute bridge. 

Effective workout to shape up the Hips.

This is a more advanced move. Popping one leg up during a bridge will awaken your glutes and permit you to actually feel a stretch in your stationary hip. 

Lay on your back together with your knees bent and feet on the ground as you’d with a daily glute bridge. Extend your right leg before you push yourself off the bottom, using your core and glutes to try to so. 

            

Donkey kick. 

Side view of a fitness young woman doing donkey kick exercise against wall

Also known as a glute kickback, the donkey kick helps to strengthen the hip by isolating this movement. 

To perform, get on all fours. Keeping your right knee bent, lift your left foot toward the sky. Keep your foot flat during everything of the move, engaging your glutes. 

Push your foot up toward the ceiling as high as you can without tilting your pelvis for maximum impact.

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