Aerobics: 4 weeks to have a perfect hip line

Want more "hip"? key to shaping strong gluteal muscle is the combination of a variety of sports, not just the exercise must pay attention to the gluteus maximus, medius.

New York's Chelsea Piers sports center of advanced fitness coach Troy Stallman said: "exercise medius, the hip upper muscles, to create a nice round butt.

While exercise is for hips gluteus maximus muscle back side of the majority of muscles, can portray the hip side of the circle.

His buttocks training exercises can have two parts muscle exercises, and also can help you to enhance stability and compatibility. ”

Each week to do 2-3 times, plus 4 to 5 time aerobic exercise (45 minutes 1 second), four weeks later, you can have a perfect hip bars.

1, after playing sports

Legs, knees together, double pocket and shoulder width, thigh, arm vertical.

Lift the left knee, hip, and at the same time made the backward extension right leg, right foot instep bent. When you reach the right leg and gluteal muscle contraction, and will send out a little legs. Hip to maintain a balance, body weight is placed in double Palm and left foot.

Stay and count for 1 second, then the right knee to chest contraction.

Do 15 to 20 times, change the left leg. The entire action Repeat 2 groups.

2, L-shaped leg lift

Face to the right to lie.

Legs forward, and body composition L-shaped (or close). Right arm pillow in the head, the legs are stacked instep natural bent. Left brace to the ground, the secondary balance. Gently lift the left leg, to feel comfortable height, then the legs and back. Do 15 to 20 times, and then do another side. The entire action Repeat 2 groups.

3. balance bridge

Face up, back, knees bent, feet on the unstable items, such as flat ball, small pillows or rolled up towel (8 to 15 cm high).

Left leg straightened, shrinkage, gluteus, and lifts the hip and hip and back on the ground. Do 12 to 15 times, and then do another side. The entire action Repeat 2 groups.

4, carry the knee/leg press

Legs apart, and shoulder width, hands to your side.

Right knee to relax, the direction toward the left knee lifts the chest until the thigh is parallel with the ground.

Left leg backward step, presenting in bow step.

Downward pressure, and at the same time, shrinking the gluteal muscles. Align right knee and right ankle (i.e. right knee do not exceed the toe). Stay and count for 1 second, then stand up again, left leg onto the parallel with the ground.

Do 15 to 20 times, and then change the right leg.

If you want to increase the amount of exercise that can lift up 2 dumbbell. The entire action Repeat 2 groups.

(Practice editing: what Chris)