Working in one posture for a long time causes our muscles to always be in a very tight state. After a long time, we will feel muscle soreness. Like the buttock muscles, long-term sitting has caused the muscles to lose elasticity and become flat. At this time, it is necessary to exercise. Many people envy other people's buttocks, but it is always easy to neglect the exercise of the gluteus minimus during exercise. Today, let's take a look at some methods of exercising the gluteus minimus.
Method 1: Back kicking exercise
The back kicking exercise can exercise the buttock muscles very well, especially the stimulation of the gluteus minimus will be more obvious. When we start to do back kicking exercises, we need to get down on all fours, bring our knees together, the distance between our hands is the same as shoulder width, and our head and buttocks are on the same horizontal line. Then, kick one leg back and lift it up hard, feeling the gluteus minimus being squeezed. When the muscle is the most tense, keep the action unchanged and stay for three seconds, then switch to the other leg and repeat. practise.
Method 2: L-shaped leg lift
If you want to exercise the gluteus minimus, you need to use a series of leg exercises. In addition to kicking back, we can also do L-shaped leg raises. First, we need to lie on our side, with our torso and legs in an L shape, with our legs stacked together, and then lift the upper leg. The height is based on the limit that we can lift. As long as we don’t feel tearing pain, we can You can try to raise it a little. If it feels uncomfortable, lower the height appropriately. After practicing one side, practice the other side.
Method Three: Leg Press
Many people think that leg press only exercises leg muscles, or is very helpful in improving leg flexibility. In fact, the action of leg pressing can also effectively exercise the gluteus minimus. In fact, no matter what action we do, we will not only exercise a certain part. After all, our body is a whole. When doing leg presses, when you start to press down with a lunge, you only need to pay attention to contracting the gluteal muscles, which will stimulate the gluteus minimus.
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