The hip line greatly affects the impression of your back. The line of your buttocks is easily noticeable to others, and even sagging buttocks can make you look older and make your legs look shorter. If you don’t check your back regularly, you may not have noticed any changes in your hip line yet. It’s the parts you can’t see that you should pay attention to! Let’s start with some hip-up muscle training to tighten up your hip line.
The Main Causes of Sagging Buttocks
Aging is not the only cause of sagging buttocks. Of course, as you get older, your hips become more susceptible to collapse, but getting older does not necessarily mean you will have sagging buttocks.
The main cause of sagging buttocks is thought to be a weakening of the muscles in the buttocks, which are no longer able to support the fat. So, dieting by simply reducing food intake alone will not effectively lift the buttocks. By strengthening the weakened muscles in the buttocks, buttocks that have sagged due to being unable to support the fat can be pulled up tightly, resulting in a lifted buttocks effect.
It Only Takes 3 Minutes a Day, So It’s Easy to Keep Doing! Hip-up Muscle Training to Tighten Your Buttocks
Here are three exercises you can do at home to strengthen your butt muscles and lift your hips. It’s hard to be conscious of your butt muscles, so it’s a good idea to touch your butt muscles and check whether you’re using them while doing the exercises. Also, if you have back pain, you should refrain from strength training.
Exercises to Strengthen The Gluteus Maximus (hip extension)
- Get on all fours with your hands and feet shoulder-width apart.
- Stretch one leg and raise it to waist height. 　
- Imagine kicking something behind you diagonally upwards. 　
- Exhale and do this slowly without exerting any force.
POINT
- When you raise your legs, make sure the soles of your feet are facing up (towards the ceiling).
- Try to keep your body parallel to the floor.
- As you inhale, slowly return your legs to their original position and repeat steps 2 and 3.
Number of Times to Perform This Exercise
Do 5 repetitions with your right leg and 5 repetitions with your left leg, for 3 sets each. Once you get used to it, you can increase the number of repetitions and sets. You can also increase the load by keeping your leg raised for about 3 seconds.
Exercises to Strengthen The Gluteus Medius and Minimus (hip abduction)
It’s a simple movement, but it’s important to be aware of your butt muscles. If you’re not sure if you’re using your butt muscles, try touching your buttocks to see if they’re tense.
- Keep your body straight while you lie on your side.
- As you exhale, lift your top leg straight up (without bending your knee).
- Raise your legs to about 45 degrees. ・ Be conscious of lifting your toes straight up so that they do not point upwards.
- Inhale and lower your legs, but do not lower them completely repeat steps 2 and 3.
Number of Times to Perform This Exercise
Lift and lower your legs 5 times, 3 sets for each leg. This is a training that can be done while watching TV. but it is important to be aware of the muscles you are using and to balance both legs.
Exercises to Strengthen The Glutes (Superman)
This is a strength training exercise that can train not only your buttocks but also your back and the back of your thighs. It is important not to arch your back too much and to be conscious of your buttock muscles.
POINT
- Lie face down with your arms and legs shoulder-width apart.
- Lift your arms and legs slowly as you release the breath.
- Make sure your knees do not bend.
- Make sure to do it slowly without exerting too much force.
- If you lift both legs while imagining that you are holding in a fart, it will be easier to focus on your buttocks muscles.
- As you inhale, slowly return to your original position repeat steps 2 and 3.
Number of Times to Perform This Exercise
Do 3 sets of 3 to 5 repetitions. Once you get used to it, you can increase the number of repetitions and sets. You can also increase the load by holding the position for 2 for 3 seconds.
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