Visibly Effective! 7 Exercises to Tone and Lift Hips

Visibly Effective! 7 Exercises to Tone and Lift Hips

Generally “hip lift” is to get beautiful hips by performing strength training or physical fitness exercises or wearing a body shaper.  We know hip exercises are effective for hip lift.  Still, it is hard to continue them.

It cannot be helped that even those who had beautiful hips when young have ones pulled downward due to the effects of gravity that come along with aging.  The toned and perfect curvy hips have always been wanted by women.  Such hips are the object of envy.

Charming hips will greatly change the overall impression of your look.  Get the lifted and ideally curved hips by hip exercises.



Visibly Effective! 7 Exercises to Tone and Lift Hips

 

Benefits of hip exercises are surely expected because hip muscles are large. Since they are rarely used in daily life, fat on the hips is easily removed, which is rewarding.
If you want to have your hips charming, pay attention to hip muscles! It is very helpful to know names of the muscles for hip exercise.

The important muscles for hip lift are: gluteus maximus and psoas major muscle.

The gluteus maximus runs from pelvis toward the femur (thigh bone), which is on the whole butt cheeks. Since the buttock is a common site for intramuscular injection, you know where if you experienced the injection.

The psoas major muscle is a large muscle that joins the upper body and the legs by connecting the back bone and the groins. It is part of inner muscles and lies deep to other muscles. The psoas major muscle arises from the lumbar (the part around the waist of the back bone), runs through the pelvis, and reaches the hip joint.

The psoas major muscle is very important to contribute to keeping the upright posture and lift the legs and knees up. The gluteus maximus is the muscle that contributes to forming the shape of the buttocks. If the psoas major muscle is atrophied, sagging butt appears due to but fat on the muscle. Therefore, exercises are required to strengthen the psoas major muscle to lift the fat on the buttocks up to where it should be.

Development of the psoas major muscle increases metabolism and also burn the butt fat. Exercises on the psoas major muscle keeps the pelvis at the right and upright position. As a result, the psoas major muscle is lifted and the hips are complemented as beautiful hips.

 

Squat


Stand with your feet shoulder-width apart, slowly lower your hips down to the knee high as maintaining an upright posture, and slowly return to upright. Repeat this 6 to 15 times.

Squat requires to use every single muscle from bottom of the body to the top and small to large. It is significantly effective for charming hips.

 

Whole Hips 1


This is a stand-up exercise. It might better if you have something hold for balance.

Decide where to stand. Lift slowly your left foot behind you using the strength of your hips and groins to which you pay attention. It is OK to bend your knees. Hold the leg in the aire for 3 to 5 seconds. Then, slowly return to the starting position.

*Holding for 5 seconds will give more effects. Repeat 10 to 12 times for each leg.

 

Whole Hips 2


Place your both hands and knees to toes on the floor = posture of all four. Reach your right arm forward; in the meantime, stretch your left leg back. Hold the posture for 20 seconds. Switch arms and legs. Repeat 3 times as one set, ideally, 2 sets*; one in the morning and the other before going to bed.

This exercise is effective not only for hip lift but also for thighs and calves slim down.

 

For Lower Hips Lift Up


Perform this exercise lying on your belly.

Prop up your upper body with your face looking forward (like Sphinx.) Place your forearms with shoulder width and bend your elbow at 90 degrees. Bend a knee with toes pointed. Lift the leg as maintaining the posture. Hold the leg in the air for 10 second for each leg.

 

For Upper Hips


Perform this exercise lying on your belly.

Set your feet together and lightly bend your knees. Lift your legs off the ground imagining the leg raised from the groin. Facing a little upward, lean your upper body back (like a sea lion with a beach ball on the head.) Keep the posture for 5 seconds. Be sure not to have your feet apart.

 

Hip Walk


Sit with your legs extended in front of you. Keep your legs straight on the floor and arms crossed across your chest.
Move forward with your hips for 10 steps. Move backward for 10 steps in the same posture. This is a balanced exercise; for forward movement strengthen your stomach muscles, and backward movement, your back muscles. And, your hips will be surely toned.

 

Pelvic Floor Muscles


Lie on your back with lightly bending your knees and all relaxed. Breathing naturally, concentrate all strength on the anus and tightly close it for 5 seconds, and then loosen it. Repeat 5 times.

 

How did it go?
The exercise on the pelvic floor muscles seems irrelevant to hip lift. The pelvic floor is an assembly including ligaments and other muscles that support interior organs from the beneath. If it is loosen, the pelvis opens and inner organs sink down resulting in pop belly, loosen boundary between the hips and the thighs, and sluggish sagging hips.

 

Summary

Visibly Effective! 7 Exercises to Tone and Lift Hips

Squat
Whole Hips 1
Whole Hips 2
For Lower Hip Lift Up
For Upper Hips
Hip Walk
Pelvic Floor Muscles