![]() ![]() ![]() The benefits of this exercise include some pretty spectacular isolation of your side-movers, and it also serves to keep your inner thighs (adductors) flexible and even strengthens your core as you stabilize.ĭo it with your hands on your hips or your hands behind your head for a greater challenge in the core, or add dumbbells for an extra punch. This classic exercise will sculpt your hips by challenging your glutes to accelerate and decelerate your abductors, all while building strength. Most of them can be done with just body weight, but if you want to increase muscle mass faster, consider holding a dumbbell. Here are some of my favorite hip exercises that can help strengthen and sculpt your hips. The TFL’s attachment to the iliotibial band (IT) band also influences flexion at the knee ( 1). The TFL is considered a glute muscle and works in conjunction with the three muscles above to support a variety of hip movements. The glute medius hides deep under the other gluteal muscles at the back of the hip. This is the smallest of the glute muscles and works to stabilize and abduct the hip. It’s dedicated to lateral movements, acts as an important stabilizer for the hips and knees, and with training, can show a bit of hip-rounding hypertrophy. Of the hip abductors, it has the most muscle mass (except for the glute max, which just assists with abduction). This is your best target for widening the look of your hips. The gluteus maximus acts to extend the hip (move the leg back), as well as externally rotate the leg. ![]() This is the biggest muscle in the booty, giving you more of a rounded shape in back. These actions mainly rely on the gluteal muscles, from maximus to minimus, as well as the tensor fasciae latae (TFL) and piriformis, among others. To build outer hip muscles, emphasize hip abduction exercises, which involve moving the leg away from the centerline, as well as external rotation exercises, which involve turning the thigh bone away from the midline (so the knee and feet slightly point outward). What muscles to target for the look of wider hips And by focusing on your diet and core strength, you may notice that your waistline shrinks, too. That said, you can definitely strengthen your hip and abdominal muscles in ways that will emphasize your hourglass potential within your predisposed genetic structure. And vive la difference! Beautiful bodies come in many shapes. Those of us born with a narrower hip structure will likely never reach Kardashian proportions. However, while certain things can be done to increase the muscle size of the outer thighs and hips, we still must accept the genetic bone structure that we were gifted at birth. Over the years, that inquiry has ended with many things, including “… get a back like Madonna?” and “… get arms like Michelle Obama?” But lately, there’s a lot of interest in getting more of an hourglass shape, meaning a smaller waist and wider hips. When hearing I’m a trainer - and sometimes even in an initial training consultation - people ask, “How can I get… ” followed by some oversimplified physical attribute. I’ve been a personal trainer for over 30 years, and while I’ve seen many trends come and go in terms of aesthetics, fashion, and exercise modalities, one discussion prevails. But by training thoughtfully and following a balanced diet, you can reshape your midsection and hips to showcase an hourglass shape. ![]() There’s no natural way to change the bone structure you were born with. ![]()
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