Exercises for a more rounded hip –

Do you dream of a more prominent and rounded hip? Know that, for this, you must focus on the classic combination of proper nutrition + resistance exercises. However, there are some caveats regarding the objective. Understand:

Some body features cannot be changed

You may have heard of the “pear” or “apple” body types, right? “The pear body shape is characterized by a predominant accumulation of fat in the hip and leg area. The apple type, on the other hand, is the predominance of fat accumulation in the central region of the body (thorax)”, explains Guilherme Lacerda, Technical Manager of Grupo Ultra, a holding company specialized in gyms and fitness studios.

As this is a genetic characteristic of each one, unfortunately it cannot be changed. That is, if you have an apple-shaped body and would like to have a pear type, it is not possible. “However, we always tell people to work on food and training to improve their body proportions: that way, as far as possible, they can achieve more harmonic measurements”, he says.

You can, for example, bet on exercises to hypertrophy the muscles of the glutes and thighs – thus obtaining a more rounded hip. Check out examples of exercises indicated for the region:

Exercises for a more rounded hips

Squat

– (Sergio Pedemonte | Unsplash/Playback)

To perform the squat correctly, you need to spread your legs apart and leave your feet shoulder-width apart and flat on the floor. The knees must be flexed, and you need to throw your hips down until you reach the knee line. Throw your buttocks back, as if you were sitting in an imaginary chair. But remember: keep your back straight and your abdomen tight.

sumo squat

– (Matthew Sichkaruk | Unsplash/Playback)

The sumo squat is similar to the single squat, it just requires you to spread your feet slightly outwards. Then just follow the steps of the deep squat. You can hold a kettlebell or a dumbbell to intensify the movement.

sink

– (Ryan Gagnon | Unsplash/Playback)

Place one leg in front of the other and bend your knees until they form 90 degree angles. Return to the starting position, switch legs and repeat.

bulgarian sink

– (Lu Cristhovam/)

Place one foot on a raised support (it can be a bench or step), leaving the other leg in front. Bend the knee of that leg so that it forms a 90 degree angle. When completing the repetitions, repeat the movement with the other side.