To squeeze your hips together, you can perform an exercise that focuses on activating and strengthening the hip muscles. This involves contracting the muscles in your buttocks and hips to bring them closer together.
How to Squeeze Your Hips Together
The following method describes how to squeeze your hips together:
- Starting Position: Begin in a standing position, with your feet shoulder-width apart and your knees slightly bent.
- Engage Muscles: Actively engage your gluteal (buttock) muscles. Imagine you're trying to hold a coin between your buttocks.
- Squeeze: Squeeze your buttocks and hips inwards. Focus on the contraction of the muscles that are on the sides of your hips as if drawing them towards each other.
- Hold: Hold this contracted position for a few seconds (e.g., five seconds, as recommended in the reference).
- Release: Slowly release the squeeze, allowing your muscles to relax.
- Repeat: Repeat this process for several repetitions.
Here's a breakdown of the exercise as referenced from the provided Youtube video:
| Step | Action | Time | Notes |
|---|---|---|---|
| 1. | Engage muscles | - | Focus on squeezing your buttocks and hips inward. |
| 2. | Hold contraction | 5 seconds | Maintain the squeeze to feel the muscle working. |
| 3. | Release | - | Slowly relax the muscles. |
| 4. | Repeat | 10 reps 2-3 times per day | Maintain consistent repetitions and sets. |
Important Considerations:
- Breathing: Do not hold your breath while performing this exercise. Breathe normally throughout the movements.
- Frequency: The video suggests working up to 10 reps, two to three times a day.
- Muscle Strengthening: This exercise helps strengthen the hip muscles.
- Consistency: Consistency is key to improvement.
By performing this hip squeezing exercise consistently, you will enhance your hip strength and muscle control.
