Doing hip squats but not feeling it? Because you haven't used your glutes for too long! It is a good choice to use the hip ring to do the wake-up action! In addition, it is small in size and easy to carry. Whether you are in the gym, the office or going out to play, you can exercise anytime, anywhere. Can't wait to get started? Don't worry, let's first understand what a hip ring is.

hip ring

4 things to know before using a butt ring

1. What is the difference between the hip ring and the elastic band?

There are many types of elastic bands, the common ones are: there are non-slip handles at both ends of the rope; the flat strips are rolled up like a paper strip and can be stored, and the ring-shaped hip ring is also a kind of elastic band!

The hip ring is composed of high-density elastic fabric, which is relatively tight and has a large width. The inside is usually sewn with a non-slip tape, which can be tightly looped around the thigh and will not fall off easily, because it is often trained with hip movements. , The buttocks ring is also known as the butt-saving ring.

2. Is there a size and resistance for the hip ring?

Different from the elastic band, the hip ring can choose different widths according to your body shape; but using the hip ring, through the cooperation of different resistances, even if there is no training equipment at home, you don't need overweight and space-occupying dumbbells. Exercise at home anytime, easy to carry when traveling, create a portable gym

3. The hip ring can help reduce sports injuries

If you haven't used the gluteal muscles for a long time or beginners, you can't really grasp how to use the gluteal muscles to exert force. The resistance of the hip circle helps to find the correct force position and reduce the problem of compensation in other parts.

The most common exercises for hip training are squatting and hip thrusting. After exercising for a while, many people find that their bodies have not become stronger, but have problems of backache and knee pain. The reason may be caused by the force and incorrect posture. Therefore, the hip ring can help you feel the position of the real force. Beginners can also practice from here to avoid sports injuries

In addition to being unsightly, flat buttocks can also cause lower cross syndrome, affect blood circulation, etc. To keep the butt round and straight, it is absolutely necessary to sit less and move more. Take out your buttocks now. Let's train together!

4. What should I do if I bought a hip ring and can't use it?

The hip ring is very versatile, mainly designed to train the muscles of the lower body, and can also be used as a warm-up tool. Below we will introduce some simple buttock circle training programs

Coach's hip circle training plan

1. Fitness trainer Christine's buttocks and legs training plan

Hip circle squat

3-4 sets of 12 repetitions

*After squatting to the end, it is best to use half squat and squat a little more before getting up

Seated hip circle abduction

3-4 sets of 15 repetitions

Bent over hip circle abduction

3-4 sets of 15 repetitions

Weighted lunges

3-4 sets of 15 reps per side

*This movement does not require a hip ring

Hip circle squat jump

3-4 sets of 15 repetitions

Kick back in the standing position

3-4 sets of 15 repetitions

2. Physiotherapist Leanne Hip Circle Home Training Program

Hip ring hip bridge

3-4 sets of 10 repetitions

Standing hip circle abduction

3-4 sets of 10 repetitions

Hip circle side walk

3-4 sets of 10 repetitions

Kneeling pose with hip circle kick back

3-4 sets of 10 repetitions

3. Athletic trainer Emily hip circle hip training plan

Hip ring hip abduction

3-4 sets of 3-4 repetitions per side

Kettlebell weighted hip crcle squat

3-4 sets of 3-4 repetitions each

Kettlebell weighted hip circle side walk + squat

3-4 sets of 3-4 repetitions per side

*One walk on each side plus a squat

Kettlebell lunges

3-4 sets of 3-4 repetitions each