Did you know you only need 10 minutes a day to get that round and full hip you always wanted?
Invest 10 minutes every day to these exercises. We have personally tried and tested them and we can say with confidence they will make your dream hip in no time! You will see a big difference in how you look after 30 days.
Warm-up: Stretch your hip flexors first
What are hip flexors? They are long muscles deep inside that connect upper body and lower body. Because we spend a lot of time sitting, these muscles are tight and shortened for most of us. That is not good for your hip! You need to stretch these muscles and isolate glutes (butt muscles) from other muscles to make the most out of other hip exercises. Otherwise, you will see your legs getting bigger instead of hip.
We love the video below to stretch hip flexors. If they feel particularly tight, spend more time doing these before any other exercises.
Butt lift or Bridge
Lie down on your back. Bring your legs together and lift up the pelvis. For extra butt-tightening effect, open up your legs when the pelvis is up and squeeze cheeks further. Instead of going all the way down to the floor, go down only half way and lift up again. Repeat 20 times for 3 sets before going to bed.
The Bridge Exercise is great for a middle part of hip.
Squat in the right way
We’ve heard how doing squats can help make bigger hip. Spread your legs slightly wider than your shoulders. To prevent making thighs bigger, make sure to pull out your hip and carry weight on your heels and hip when you go down, and bend forward your upper body.
Then, when you come back up, squeeze your cheeks together and tilt your pelvis forward. We recommend 3 sets of 30 times of squats every day.
If you are squatting right, you should feel upper hip getting tighter.
Lunge with back leg straight
Lunge is another great exercise for hip. But, our lunge is different from a normal one. Instead of bending both legs in L-shape, keep the back leg straight. This way, the upper hip works out more and sagging hip will be lifted. You can hold dumbbells to add more pressure.