For most women, the primary purpose of hip training is to make their body more curvaceous, that is, to make their body better. However, we need to know that hip training is far more critical to health. More important than appearance, even if we do not aim at health, through regular buttock training, when we help ourselves gain a relatively ideal body, the significance of health still exists.
Benefits of glute exercise
The buttock muscles mainly include the gluteus maximus, gluteus medius and gluteus minimus, so let's look at the buttock muscles' significance for health based on these three parts.
1.Hip muscles and knee joints
The gluteus maximus is a crucial hip extensor. The weakness of the gluteus maximus will cause the muscles on the back of the thigh to exert excessive force to complete some actions that should be done by the gluteus maximus, which means that the muscles on the back of the thigh will compensate, resulting in The muscles in the back of the thigh are tense, which can lead to an imbalance of muscle tone around the knee joint, which can lead to knee injury. Not only that, but the weakness of the gluteus maximus can also cause the calf muscles to compensate and make the calf thicker.
The gluteus medius and gluteus minimus are deep stabilizing muscles, and the weakness of the gluteus medius and the gluteus minimus can lead to varus or valgus of the knee joint, which can lead to imbalance and injury of the knee joint.
2.Hip muscles and lumbar spine
The pelvis is the base of the lumbar spine, and the pelvis is stable. The developed gluteal muscles play a role in stabilizing the pelvis. The weakness of the gluteal muscles will not only cause the pelvis to tilt forward or backward, it will also affect the entire posture and the lumbar spine. It will directly affect the lumbar spine. When the pelvis is out of balance, the physiological curvature of the lumbar spine will change, resulting in lower back pain.
3.Hip muscles and ankles
When we stand, walk or run, the gluteus medius and the gluteus minimus play an essential role. If the gluteus medius and the gluteus minimus are weak, a pelvic imbalance will result in foot valgus. Or the compensatory phenomenon of varus, which will easily cramp the foot, resulting in an ankle injury.
From the above three aspects, we can see that weak gluteal muscles impact our physical health. Therefore, the role of regular buttock training to exercise our buttock muscles should first be health and then the body's appearance.
10 Glute band exercise
We can train the hips with corresponding movements according to the function of the hip muscles. The following are ten glute band exercises.
Gluteus maximus exercise
First, stand naturally. Hold both ends of the resistance band in the same position with both hands, with the heart of the fist facing each other and the eye of the fist facing forward. Step on the middle of the elastic band with both feet; the distance between your feet is shoulder width or slightly wider than shoulder-width. Bend your elbows, raise your elbows to parallel with your shoulders, and place both elastic bands at your sides. Inhale slowly and squat down until your thighs are parallel to the ground. Exhale and push your hips and legs back to the starting position. Repeat the action 15-20 times.
The two feet are behind the other, and the distance between the front and rear feet should not be too large or too small. Squeeze your abs and keep your back straight. Slowly squat down on both sides of the legs until the angle between the two knees is about 90 degrees. Be careful not to touch the ground on the knees of the back legs. Before exhaling, return your hips and legs to the original position. Repeat 15-20 times on each side.
3.Straight leg deadlift
Stand naturally. Hold both ends of the band in the same position with both hands. Step on the middle of the elastic band with your feet, and the distance between your feet is shoulder-width or slightly wider than your shoulders. Straighten your legs and keep your knees slightly bent. You can feel the tension of the elastic band at this time. Inhale and slowly lower the upper body, pay attention to keep the back straight, keep the chest and shoulders high, and lower to the maximum. Legs straight, knees slightly bent and hips stretched to the max. Exhale and force your hips to return to the starting position, tighten your hips at the top, and hold for 1 second. Repeat the action 15-20 times.
Kneel on all fours, arms and thighs perpendicular to the ground. Tighten your abs, keep your back straight, and don't shrug your shoulders. The back of the head, thoracic spine, and buttocks are in a straight line. Hold both ends of the elastic band with both hands and hook one foot on the elastic band. Inhale to prepare, exhale to force the hips, straighten the legs and lift them to form a straight line with the torso. Pay attention to keep the pelvis and body as stable as possible, and inhale to restore. Repeat 15-20 times on each side.
Lie on your back with your knees bent about 60 degrees. Open your feet and knees to a distance of a fist. Step on one end of the elastic ring with your feet, and hang the other end on the base of your thighs. Inhale to prepare, exhale to force the buttocks, push the buttocks toward the ceiling, to the knees, pelvis, and thoracic spine into a straight line, and inhale to restore. Repeat the action 15-20 times.
Gluteus medius exercise
6.Lateral band walk
Place the elastic ring on the thigh above the knee for the resistance band. Open your feet slightly wider than your shoulders and feel the tension of the elastic band. Squat down until your thighs are parallel to the ground or slightly above horizontal. Exhale, the gluteus medius minor muscle exerts force and drives the thigh to walk 15-20 steps to one side of the body and then 15-20 degrees to the other.
Lie on your side with your knees bent at about 90 degrees, your heels, buttocks, back, and back of your head form a straight line, with your head resting on your forearms. Place the ring on the thigh just above the knee, with the knees together. Inhale to prepare, exhale to use the gluteus medius minimus, open the knees to the maximum, and point the toes to the ceiling. Inhale to restore and repeat 15-20 times on each side.
Lie on your back, bend your knees about 60 degrees, and allow a fist distance between your feet. Place the elastic ring on the knee joint and feel the tension of the elastic band. Inhale to prepare, exhale to exert medium and small force on the buttocks, drive the knee joints to open to the maximum on both sides, and inhale to restore. Repeat the action 15-20 times.
9.Standing side kick
Stand naturally, wrap the elastic band on the thigh above the knee, feel the tension of the elastic band, and put your hands on your hips or one side on your hips. Inhale to prepare, exhale to exert force on the gluteus medialis minor muscle, and drive the thigh to open to the side of the body to the maximum. Repeat 15-20 times on each side.
Quadruped support. Wrap the elastic band around the thigh and feel the tension of the elastic band. Exhale and use the gluteus medius minimus to open the thigh to the side of the body. Inhale to restore. Repeat 15-20 times on each side. Try to keep your pelvis and body as stable as possible.
Here are 10 exercises for the hips with elastic bands. Is it effortless?
You can choose 5-6 movements per glute exercise
4-5 sets of each exercise
You can exercise the buttocks~
The resistance band is light and easy to carry. Whether at home or going to the gym, it is an excellent tool to assist exercise, and the number of pounds of the elastic band is not fixed. You can choose the appropriate elastic band according to your situation.