Get rid of sagging hips with this amazing workout – eat this not that, says trainer

Sculpting the lower body is a priority for my clients. This is completely understandable. After all, who doesn’t want to have a plump, perky booty that makes you look and feel confident no matter what you’re wearing? (Hello, summer!) From a health standpoint, strong hips support your lower back, help align your pelvis properly, and prevent knee injuries. However, it may not be easy to implement. If you’re working hard and not seeing results, you’re probably not doing the right mix of workouts in order to get the boosted, daring backside you’ve been striving for. (Trust me, I get it – as a new mom, I’ve really had to work hard for the past 10 months to rebuild my butt after birth.) Fear not, because you can pass this 10-minute miracle Get rid of sagging buttocks glute exercise.

Get excited because this procedure is done in a desktop location and absolutely no equipment is required. The best part? All you need is a small space, a commitment to daily movement, and a desire for strong, sculpted hips!

Let’s start with this 10-minute tabletop hip exercise. To get yourself up, place your hands under your shoulders and your knees under your hips. Bend your elbows slightly and pull your abs in. This pose will use your core to stabilize the rest of your body so you can focus on strengthening your glutes! Read on to learn more about how to get rid of sagging hips, and next, be sure to check out the 6 best exercises for strong and toned arms in 2022, say trainers.

Jacqui Smith

Donkey kicks focus on the area where the gluteus maximus meets the hamstrings. Bend your right foot and bend your knee, raising and lowering your knee to line up with or slightly above your hip. Hold for a second at the top, squeezing your hips, then slowly lower back to the starting position. Engage your core the entire time so you don’t sink into your lower back. Continue with 8 repetitions and 8 pulses on top for 2 rounds. Repeat on the left.

RELATED: Get Rid of Bat Wings With a 10-Minute Daily Workout

hydrant movement
Jacqui Smith

A fire hydrant will illuminate your hips and outer thighs. Keeping the right foot bent and the knee bent, lift and lower the leg to the side, raising the right knee to hip height. Hold for a second, then slowly lower. As you do this, pull your weight onto your right hand so you don’t sink into your left hip. Continue with 8 repetitions and 8 pulses on top for 2 rounds. Repeat on the left.

hip circle
Jacqui Smith

I love the hip ring because it opens up the hips and strengthens your glutes at the same time. Again, keeping the right foot bent and bending the knee, lift the leg to the side. Create a circle with the knee by sending the leg up, back and around. Continue to repeat 8 more times, then reverse the circle and repeat 8 more times. Repeat on the left.

RELATED: Shrink Belly Fat Faster With These Walking Workouts, Trainers Say

Instructor demonstrates rainbow exercise to get rid of sagging hips
Jacqui Smith

One of my favorite exercises is the rainbow because it works the outer and inner muscles of the hips and legs. Straighten your right leg and point your toes to the right back corner of the mat. Now lift your leg and draw a “rainbow” with your toes, placing your toes on the back left corner of the mat. Squeeze the inner thighs, this time drawing a rainbow from left to right, bringing your legs back to the starting position. The key is to make the movement as dramatic as possible to actually work your glutes. Continue to do 16 repetitions, then repeat on the other leg.

bird dog exercise
Jacqui Smith

Finally, let’s burn that loot and fire that core with the bird dog! Bring your right arm straight in front of you and your left leg straight back, with your toes pointed. Simultaneously knock your hands and feet to the floor, then squeeze your glutes and pull your core inward, lifting your arms and legs up. Continue with 8 repetitions and 8 pulses on top for 2 rounds. Repeat on the left.

Want more ways to fire every muscle in your glutes? Try these:

6 Minute Glutes – Optional 1 lb Ankle Weight
The 5 Best Exercises for Glutes, Says Trainers

Jacqui Smith

Jacquie Smith is a Certified Integrative Nutritional Wellness Instructor from the IIN and a fitness instructor specializing in ballet, yoga and prenatal/postnatal more

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