How to improve hip widthHere are some ways to improve hip width:
1. ** Training the core muscles **: Strengthening the core muscles such as the abdominal muscles, back muscles, and Pelvic floor muscles will help stabilize the hips and hips, thus improving the hip width. It can be used for plank support, sit-ups, push-ups, and other training.
2. ** Aerobic exercise **: For example, jogging, swimming, skipping rope, and other such exercises can burn fat and reduce the body's fat storage, thereby improving the hip width.
3. ** Adjusting eating habits **: Maintain healthy eating habits, control your intake of calories, avoid foods that are high in sugar, fat, and salt, control your weight, and eat more vegetables, fruits, whole wheat bread, and other foods that are rich in fiber and nutrients.
4. ** Pay attention to sitting and standing postures **: Maintain a good sitting and standing posture. When sitting or standing, keep your hips neutral. Don't cross your legs or maintain a posture for a long time.
5. ** Carry out specific movement training **:
- Prepare to stand naturally. Hold the wall with your left hand firmly. Exhale and tighten the core. Swap your right leg back and forth (tighten your waist). Repeat 15 - 20 times before changing to the other side. Swap your right hip from the outside to the inside 15 - 20 times before changing to the other side. Prepare to squat.(Kneel and toes open to the outside, hands akimbo), exhale to tighten the core, left and right hips rotate 12 - 15 times to the inside; Return to the natural standing position (legs apart and shoulder width, feet open 45 degrees to the outside), exhale to tighten the core, first bend the hips, then bend the knees and squat down, inhale to restore, repeat 15 - 20 times.
- Maintain a natural standing position, put elastic bands on the outer sides of your legs, inhale with your hands on your hips, exhale to tighten the core, take a step back with your left and right legs and rotate your body with the side of the retreating leg, repeat 12 - 15 times.
- Put the elastic belt on the outside of the thigh, inhale, and take a step back to the lunge position. Both hands in front of the chest bend the elbow to raise, exhale to tighten the core, raise the right leg back, inhale to restore the lunge (the left knee that supports does not buckle inward), repeat 12 - 15 times and change to the other side.
- Sit on your back on the yoga mat to prepare. Put an elastic band on the outer side of your thighs. Inhale and lift your heels. Exhale and tighten the core. Extending your hips, lift your hips up from the ground. Inhale and restore. Repeat 15 - 20 times.
- Lie on your back, bend your knees and raise your legs up (the outer thighs are covered with elastic bands). Exhale to tighten the core, and then use your buttocks to push your legs outwards to open the elastic bands. Inhale to restore, and repeat 15 - 20 times.
- Four-point support posture, the elastic band is on the outer thigh, exhale to tighten the core, kick the right leg back straight, inhale to restore, repeat 15 - 20 times; Maintain the four-point support posture, exhale to tighten the core, bend the right leg back and raise it, inhale to restore, repeat 15 - 20 times; Maintain the four-point support posture, exhale to tighten the core, right hip abduction, right leg bending to open the elastic band, inhale and sit back on the heel, repeat 15 - 20 times (after the right side practice, change to the left side).
- With both legs separated by one leg, the tips of the toes and knees were slightly outward. Exhale to tighten the core, bend the hips and knees into the Goddess pose, kick the right leg to the left side, inhale to restore, and then enter the Goddess pose again. Kick the left leg to the right side, inhale to restore, repeat 15 times as a set, do 4 sets.
- Lie on your back, bend your knees and enter the bridge. Inhale and stand on your toes. Exhale and tighten the core. Straighten your hips. Leave your buttocks off the ground. Inhale and restore. Repeat 15 times as a group. Do 4 groups.
- Open your legs to the width of your hips, point your toes forward, put your hands on both sides of your ilium, and bend your hips as you inhale and exhale. Push your hips back (knee joints slightly bent), retract your abdominal core, move your pelvises forward and down, bend your waist upward, lift your tailbone up, and bend your waist downward. Hold it for 1 - 2 seconds, and then inhale slowly back to your original position.
- He performed the "alternating left and right side leg lift", raising his legs as high as possible. He did it once or twice a day, 20 times each time.
It should be noted that excessive crotch width may be caused by a variety of reasons, such as obese, tilting of the hips, hip dislocations, etc. If the crotch is too wide and seriously affects your daily life, it is recommended to consult a doctor or physiotherapist to determine the specific cause and obtain targeted treatment recommendations.
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