Exercise is something that should be part of your daily routine because it helps you not only see yourself but also feel better, although sometimes you want to focus on an area of your body such as the waist or hips, which usually they take longer to tone up, here we leave you some exercises that with perseverance and complementing them with a good diet, without a doubt, you will obtain great results.
Now, if what you want is for your hip to grow, according to a study published by The National Institute of Health, the hip bone can not be reduced or increased, but its muscle can grow through certain movements that we will leave you below so that your transformation process is even faster.
1. Hip Raises
This seems like a very easy exercise, and you may feel it, but when you finish this routine you will feel a little sore from the effort, but remember, for the gym, no pain, no glory. First, lie on your back with your legs slightly bent and your arms at your sides, palms facing the floor. Then slowly raise your hips, squeezing everything, and go down in the same way.
This exercise will help you strengthen your muscles and tone your hips, repeat it 10 times of four series, but remember to go little by little, if you feel you can’t take it anymore, take a little rest, because these are not little runs.
2. Lateral leg raise
This may seem like one of the easiest exercises, and it certainly is, but you must have good posture for this to have the results we are looking for, as it will help you tone your waist and it is that your buttocks will also benefit. To do this, you should lie on your side and lean on your forearm, placing your other hand on the floor as a balance support, then stretch your legs and slowly raise the one you have on top.
You have to repeat this movement 10 times of four sets and change position to the opposite side to do it with the leg that was on the ground.
3. Back Leg Raise
Finally, and one of the exercises that undoubtedly has more weight in this routine, as it will help the muscles of the hips and your glutes grow and tone. To do this, you must stand in a 4 point stance, which means that your palms and knees must be on the floor. To begin, you must lift one of your legs backward as if you were kicking, and then gradually return to the original position, remembering that you do not have to lift your leg very much because you can get hurt, so you have as far as you can go.
Do this exercise 15 times out of five series, yes it is more than the others, but we promise you that it is the one that will work the most for you, after doing it with one leg, rest a bit and now do it with the other.
Keep reading: 3 Simple Exercises That Sculpt Your Legs and Abs In Just Two Minutes
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