Q1: How to practice hip power? I don't feel it every time I practice.

If you have great difficulty in how to correctly exert your strength on your hips, in fact, I suggest starting with unarmed and elastic band training

First practice unarmed hip training. Don't rush! Have a good feeling of which side is exerting force and correct your posture.

Then, in each training, put hip rings on your feet to force your hips to maintain, otherwise the hip rings will slip.

Practice a few more times, I believe you will soon find your own feeling, instead of frowning after each practice.

Q2: Is there a way to only practice your ass and not your legs?

This question is very similar to shoulder training. Many people ask, "can you only practice the shoulder, not the trapezius?", The answer is: No.

Because the structure of our human body is connected, not to mention that the hip is actually on the back of the thigh, which is also known as the antagonistic muscle group.

Although you can't completely isolate the hip training, you can really choose the actions that are less practiced in the legs! Try to avoid squatting.

Do more hip push, leg lift and unilateral training, which may be helpful for your desire to have a big ass and not thick legs.

Q3: Do you still need to practice if your hips are naturally big?

Everyone's innate talent is different, and genes are something you can't change. If you happen to have a full hip shape today.

congratulations! This is a good starting point, but it does not mean that hip training can be abandoned. The human body will age with age, and so will the muscles.

If you neglect hip training, the older you get, it is still possible to have the phenomenon of hip sagging! If you can take advantage of this advantage, peach hips are also easy for you.

Q4: How do you make your butt look wider?

You might think, "if you want your butt to look wider and bigger, you should strengthen your lateral glutes (gluteus medius)", but this sentence is only half true.

Because the actual position of the gluteus medius is relatively above, if you constantly strengthen the gluteus medius and ignore the training of the gluteus maximus and gluteus minimus, it is easy to cause imbalance.

Even the so-called "hip depression" occurs. If the upper part of the gluteal muscle is too developed, it is easy to produce depression and fault in the middle of the hip! I believe this is not what you want.

In fact, the best way to increase hip muscle is to take into account every gluteal muscle. The gluteus maximus, gluteus medius and gluteus minimus should be practiced. Then there is the problem of time accumulation.

Q5: Is there any way to solve the problem of depression on both sides of the hip?


In fact, the buttocks look big or not, which is related to the overall proportion. If any gluteal muscle is too developed, it will affect the overall appearance.

The problem of hip depression can not be completely solved, because this is caused by your natural bone structure. Unless you go to surgery, the depression will disappear.

Of course, it is not recommended to only practice the gluteus medius to solve the hip depression. Strengthening the training together is what you need to do. Multi angle stimulation can really improve the visual effect of the hip!

Q6: Why do I get stuck in hip training?

You can try to check whether you have made or are making the following 7 Mistakes:

  • Move too fast.

  • Just practice your hips with your bare hands.

  • Pursue heavy training.

  • One joint only.

  • The intensity is the same for a long time.

  • Practice your hips only once a week.

  • The training time is not long enough (only 1 ~ 2 months).

Hip training has three key points: sensitivity, training frequency and exercise intensity. Always follow these three principles to practice hips.

Many people like to pursue weight, resulting in not only running away, but also a very short journey, constantly compensating to other muscle groups.

The other is that the training intensity does not increase over time. You need to give enough stimulation to your hips before it realizes that it needs to continue to grow up.

Otherwise, stagnation is easy to occur! People who practice buttocks at home should pay more attention. When they feel that their actions are becoming easier and easier, they should increase the pounds of elastic band.

Finally, for the group with correct movements but insufficient training frequency, it is recommended to slowly improve from once a week to two or three hip exercises.

Q7: How often do you train your hips? How many times a week?

Everyone has different genes and the body can accept different hip training frequencies, but what I can tell you is: "an average of up to three times a week."

Novices should never think about practicing their hips several times a week at the beginning. The primary goal is to find out the feeling of their hips and do the right actions first.

Wait until you train for a period of time, and then consider increasing your hip training frequency to twice a week to adjust according to your body repair.

Q8: If you want to practice peach hips, do you want to increase muscle or reduce fat?

It depends on your current situation:

(1) The body fat is on the high side. I want to make the hip look better

(2) There are lines, but I want to strengthen the hip size

If it is the first race group, it is recommended to arrange fat reduction first, with regular hip training to reduce the fat that will make you sag and increase the muscles to support your ass.

The second type is more inclined to those who are in fitness but practice hip blocking. In this case, it is suggested to arrange a "clean muscle increasing period"!

Many people will have this myth: "if you want to have peach hips, you should keep low body fat and strengthen training", but in fact, fat loss will lead to insufficient energy and hip growth is even more impossible.

Q9: How to tell the difference between anterior pelvic tilt and raised buttocks?

difference between anterior pelvic tilt and raised buttocks

The easiest way to distinguish is actually to see if you will have a lower abdomen. The forward pelvic tilt is not necessarily the person's intention, and it may also be related to normal habits.

Because some people neglect hip training, their legs are supporting the body weight, and it is easy to cause the pelvis to tilt forward for a long time.

If you sometimes feel inexplicable backache, it is most likely caused by an anterior pelvic tilt! Because your center of gravity has been brought forward, the pressure on your waist is naturally not small

The best solution is to strengthen buttocks training. Don't just focus on your legs. The invisible butt is just as important. Appearance and function are the same.

Q10: Do boys want to practice hips? What do girls think?

I also know a few girls who are exercising, and I have talked about these topics with them. In fact, their answers are: " Boys are very good for hip training. "

Now, hip training is not only a women's patent, it is even one of the criteria for girls to look at a boy. Having a buttocks is a big plus.

So stop rejecting ass training! Work hard for your own happiness and your body shape, your hips will never be in vain.

August 02, 2022 — Zachary FitBeast
Tags: hip training

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