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Everyone wants to have beautiful hips. Unfortunately, it's not that easy to keep it in a nice shape. We have some exercises that will definitely help you work your hips out. Best Workouts for Hips Beautiful hips require some effort, so let’s take a look at some exercises for hips. CrossingsThis deep inner thigh stretch will improve your hips and give you a boost of energy. Spread your legs wide with your feet facing outward. Bend your knees and lower yourself into a squat. Put your hands on your hips just above the knees, deepening the squat and stretching even more. Jump up and place your right foot in front of your left one, while landing, you should straighten and cross your legs. Return to the starting position and repeat the exercise with the other leg. Repeat the exercise, alternating legs, as many times as you can, for at least 40 seconds. Knee squatsSquats with knees together are much better than regular squats for strengthening the inner thighs, quads, and hamstring. And in order not to waste your time, you can work on your hands at the same time. Stand up straight with your feet together. Take dumbbells, bend your elbows and touch the shoulders with the dumbbells. Do a squat with your knees bent and your hips back as if you were about to sit in a chair. Keep your legs together during the entire exercise. The weight should be on your heels. Now stretch your arms up. Return to the starting position without putting your weight on your toes. Do 10 reps. Elbow plank with raising legsAdd leg raises to your regular elbow plank to improve the hips. Lie on your side, bend your right arm at the elbow and lean on it. Extend your legs so that your body becomes one straight line. Try to rest only on the outer edge of your right foot. Place your left hand on your thigh. Feel your spine stretch and your abs tighten, then lift your left leg just above your hip. Slowly lower it back down. Do not bend at the waist or lean on your shoulder, keep your weight on your elbow. Do about 15 reps for both sides. Swings with bent legsThis is one of the most popular exercises for strengthening the buttocks and hips. It is suitable for everyone, does not require additional equipment, and does not involve the spine. With the help of swings, the back, front, outer and inner thighs are worked out - combo. Start in plank, palms - under the shoulders, knees - under the pelvis, keep the position of the back. On the exhale, we swing our leg, pushing the heel up; we perform 20 repetitions on each leg and four sets total. Side lungesIf you are doing this exercise for the first time, you will not need dumbbells - first master the movements of the legs. Take a dumbbell in your right hand, lunge to the left, lowering your right hand to your right leg. Lower your hips as low as possible, resting on your heels. The toes are facing forward, the angle of the bent leg is 90 degrees. Pushing off with your left foot, go into a courtesy pose: the left leg goes back, and the right one goes forward. Raise your arm with the weight up. Both legs face forward. Keep your hips and legs taut. Repeat without returning to the starting position, but immediately moving from a squat to a side lunge. Do three sets of 10 reps, then switch sides. Final Word Beautiful hips are a reality if you know what to do, so why don’t you give these exercises a try and see everything yourself?

The trapezius is an extremely important muscle group that helps us to have a nice posture. Obviously, training these muscles is essential for every athlete and sports enthusiast. In this article, we are going to talk about the anatomy of the trapezius as well as how to build these muscles. So without any further ado, let us begin. Anatomy of Trapezius Trapezius and neck muscles are a part of the upper back and they consist of two layers. These muscles resemble a trapezoid, which is a geometry shape they had their name from. This muscle group can be divided into several parts, which are: top medium bottom Trapezius muscle symmetrically spreads to the side from the upper part of the vertebral column, imparting upward to the cervical vertebrae and to the back. The muscle fibers of the middle part of the trapezius are attached to the outer edges of the collarbones and scapular bones, and the fibers of the lower part are attached to the shoulder blades. There are a lot of different functions of this muscle. In particular, the upper part of the trapezium is responsible for the rise of the shoulder as well as for the ability to raise arms. The lower part of ​​the trapezius muscle is responsible for lowering the shoulders and arms. Finally, the middle trapezoidal zone assists in shoulder blade movement. Peculiarities of Training Since the functions of the various parts of the trapezius muscle are different, you need to perform a variety of exercises to train each of them. The middle and lower trapezius work well when the muscles of the back are in tension, therefore, any kind of pull-ups in the incline and weight lifting will work. For the upper part of the trapezius, you want to do exercises with dumbbells. The most important thing here is to be consistent in your training and you will no doubt see the results. Exercises for Building Trapezius Muscles Finally, let us take a brief look at some of the exercises for building these muscles. So here they come: Shrug Shoulder blade squeeze Upright row Chin-up Push-up Rear delt cable raise Overhead farmer's walk Rope rear delt pull Y raise High pulley cable row Final Word Trapezius muscles are very important for right posture and your back health, which is why no matter if you're a professional athlete or an office worker, you have to work on these muscles. So why don’t you start right now?

Before choosing the best exercises for the deltoid muscles, you should learn their structure. These muscles consist of three parts, and in order to achieve good results, you need to pay attention to each of them to ensure their harmonious development. And in this case, there is a whole set of exercises aimed at parallel and sequential working out of all ligaments of deltoid muscles. Best Exercises for Deltoid Muscles In order to have strong deltoids, you have to regularly train them, which is why we suggest you take a look at these exercises for deltoid muscles. Sideways dumbbellsIf you are interested in building the back delta of the shoulder, then this workout is what you need. This exercise extensively involves not only the deltoid but also the trapezius muscles. Take the dumbbells with a neutral grip and lean forward slightly, keeping your back straight, and the dumbbells should now be raised to the ear level. To do this, you need to bend your elbows and take the starting position by slowly lowering your arms. Front liftThrough this exercise, you can achieve excellent upper muscles and the muscles of the trapezium. Take the dumbbells while being in a sitting position. Lower your hands. Now you should lift the dumbbell to the point parallel with the floor. At the same time, the arm remains straight. When you reach shoulder level, stop. Lower the dumbbell in the same way. Do the same with the other hand. Lifting sidewaysExperts recommend carrying out these exercises for effective pumping of the lateral deltoid muscles. The effectiveness of the exercise depends on the correctness of the exercise, therefore strictly follow these instructions: Stand up straight with dumbbells in your hands. Now slowly lift the dumbbells. Once the dumbbells are at your shoulder level, you should stay in this position. After that, slowly lower our arms, thereby returning to the starting position. Barbells pressTake the shell on your chest, bring your elbows forward, tighten your abs, buttocks, and legs. Lift the bar up, lower it back and repeat. When the bar passes your face, do not lift it upper, but put it to yourself: this way the bar will go along the optimal trajectory. If at the top point the projectile remains in front of the body, and not above it, the load on the lower back increases. Therefore, try to take the barbell behind your head. Do three to five sets of six to eight reps. Handstand push-upsThis exercise movement itself repeats the barbell press up in a reduced range. Stand in a handstand with your feet on the wall. Bend your elbows, lower yourself and touch the floor with your head. Put yourself back and repeat. Place your head on the floor more carefully (careless movements can damage your neck). To make the exercise easier, place something under your head, such as a rolled blanket or several thick books. To complicate things, place firm support under your arms. Perform as many times per set as you can. Do 3-5 approaches, depending on how you feel. Wrapping Up Developed deltoid muscles will make you look athletic and simply stunning, so if you dream of a beautiful body, make sure to do some of these exercises.

The hamstrings are often underestimated. Usually, training focuses on the quads and calves, but the hamstrings seem to be less important. However, it should be remembered that neglecting any muscle has aesthetic and health consequences that you can avoid by working with it well. The reason you shouldn't forget about these muscles isn't just because of the symmetry and the look of your body. A weak hamstring is one of the most common causes of injuries most professional athletes have. Best Workouts for Hamstrings The best way to strengthen your hamstrings is, of course, exercising. So let’s talk about these workouts. Barbell 90The main benefit of this exercise is that you don't need lots of equipment, just a barbell. Start in a standing position with a barbell on your shoulders, keeping your back straight at all times. Bend your knees slightly, stretch your glutes, and bend forward 90 degrees. Then inhale and return back to the starting position. In addition to the hamstrings, this exercise will also strengthen your glutes and back. HyperextensionHyperextension is a great exercise for the hamstrings, as well as the muscles in the lower back and glutes. Sit comfortably on the hyperextension machine with your heels firmly resting on the platform at the bottom of the machine. Cross your arms over your chest or behind your head. Smoothly lower yourself down until you feel a stretch in the muscles of the lower back and hamstring while inhaling. Without delay at the bottom point, straighten to the level of the starting position, exhaling. Then return to the starting position. Throughout the exercise, keep your head in line with the body, keep your back straight. Tights upThis exercise can be performed on two horizontal bars on the playground, or simply put your feet on a chair or bench. We will describe the home workout option. Sit on the floor with your feet on the chair. Raise the body on your hands so that the tights are up in the air. Bend your knees and lift your tights up so that your body is parallel to the floor. Do 7-8 reps. One foot and dumbbellsThis exercise works well but requires a nice sense of balance. Take dumbbells in your hands, take one leg back and do not lower it to the floor until the end of the exercise. After that get to the previous position. Repeat this exercise a few times until you are tired. Final Word Hamstrings might seem insignificant but it doesn’t mean that you can skip working on these muscles. In fact, strong hamstrings will protect you from many injuries. So do not hesitate and start working on these muscles right now.

While working out most people pay lots of attention to their legs, arms, and abs and quite often they forget about the muscles of their spine, in particular, the lower back. Today, we are going to talk about the health of your lower back as well as how to strengthen these muscles. Anatomy of Lower Back Muscles The deep muscles of the back are some of the smallest but strongest muscles that support the spine. Most people mistakenly believe that small is insignificant, but when it comes to these muscles, this is completely wrong. The deep muscles of the back represent a set of muscles that attach to the spine. These muscles are composed of many thick, sinewy bundles that fill the grooves on either side of the spinous processes of the vertebrae and extend from the sacrum to the second cervical vertebra. These muscles spread over 2-4 vertebrae and stabilize the joints at all segmental levels, which allows each vertebra to work more efficiently and reduces the risk of degeneration of the articular structures. The origin of the deep muscles of the back is the posterior surface of the sacrum, the posterior iliac spines, the mastoid processes of the lumbar vertebrae, and the transverse processes of the thoracic vertebrae. These muscles are attached to the spinous processes of the vertebrae 2-4 segments above the beginning of the muscle. Exercises for the Lower Back Muscles In order to keep your lower back strong and healthy, you need to do some simple exercises for this muscle group. So let us take a brief look at those. Harvesting Apples Starting in the mountain pose. Raise your hands up and begin to stretch your left hand even higher as if you are trying to reach an apple from a branch above your head. Bend your right knee, pull up your right thigh. Inhale and try to feel the tension in the left square muscle of the lower back. Exhale and relax. Repeat this on the other side. Do 10 repetitions on each side. Side Stretching Sit on the floor, resting on your knees, with your hands resting on the floor just below your shoulders. Bring your knees and inner thighs together. Move your hips to the left until you feel comfortable, the left hip is on the bottom, the right is on the top. In this position, look over your right shoulder. Inhale and stretch out along the left lower back and thigh. Exhale, return to the starting position and do the same on the right side. Alternate sides, each time going through the starting position. After doing a few repetitions on each side, you can do the child's pose and rest a little. Belly Roll Place a pillow or bolster against your left thigh, then swing your torso towards the pillow. Continuing to stretch in the spine, place your hands on the sides of the pillow and bend over until you touch the pillow with your ribs and chest. Turn your head to the side that is most comfortable for you. Bend your hips and knees until you find a position with a pleasant, light pull on your right side, allowing your right hip to stretch in the opposite direction from your lower ribs. Relax in this position for a few minutes. Then take a few deep breaths and change sides. Final Word Developed lower back muscles will help you maintain your back health, which is why you definitely want to work on these muscles. So why don’t you do some of the exercises we mentioned in this article right now?