5-Min Happy Hips
Lift Your Hips in Just 5 Minutes a Day
We’re sharing three easy hip-lifting exercises, supervised by a personal trainer. Your glutes aren’t just one muscle—they’re made up of several muscles, so it’s important to work them all. Try making these three exercises a daily habit!
At eit swim, we truly believe that every woman’s body is beautiful. Whether your hips are small or large, perky or not, what matters most is loving your body and feeling happy in it.
But if you sometimes feel:
-
“I’m not confident in my body”
-
“I’m embarrassed to wear a swimsuit”
-
“I don’t want people to be looking at me”
…then just 5 minutes a day can help. Your glutes—and your mood—will thank you!
Wide Squat
-
Stand with your feet slightly wider than shoulder-width apart, toes turned outward. Cross your hands in front of your chest or fold your arms across your chest.
-
Push your hips back diagonally and lower down as you inhale until your thighs are roughly parallel to the floor. Engage your glutes and exhale as you return to the starting position.
Tips:
-
Keep your weight centered—don’t put it on your toes.
-
Make sure your knees point in the same direction as your toes.
-
Avoid letting your knees collapse inward or flare out too much.
Hip Lift
-
Lie on your back with knees bent. Place your feet about two fists apart, hips-width apart, and lift your toes.
-
Exhale as you lift your hips toward the ceiling, squeezing your glutes. Keep your knees aligned with your hips—you can place a small object like an empty 500ml bottle between your knees for alignment. Hold for 1 second at the top.
-
Inhale as you lower your hips just above the floor. Repeat steps 2–3 for 15–20 reps per set, 2 sets.
Side Hip Ups
-
Start on all fours, wrists under shoulders and knees under hips. Keep your chest lifted and gaze slightly forward to avoid rounding your back.
-
Lift one knee out to the side as high as you can while keeping your pelvis level.
-
Lower your knee just above the floor. Repeat 15–20 reps per set, 2 sets on each side.
