Many women get annoyed by the sleeping muscle issue, also known as hollow hip, maybe they have a slim body and ideal weight but fat buildup on the sides of their hips makes them feel insecure and uncomfortable, This article highlights the main causes and offers you simple solutions to get rid of it completely and fast.
First: What is the sleeping muscle?
It’s the fat gathered around the buttocks, on the hips’ sides. Mostly pear-shaped bodies face this. Even though it’s hard to gain fat there, losing it is not easy either, except for the tips we give you in this article.
Second: What causes sleepy muscles to form?
This happens more often in women than men because women usually have wider hips, Some real reasons that might affect your body causing this sleepy muscle to show up are:
- Genetics and genes
- Increased estrogen hormone secretion
- Eating too much food
Third: What possible solutions help get rid of sleepy muscles?
You have many options to help get rid of those annoying fats on the sides of your hips, known as The sleeping muscle, or the sunken hip However It can be divided into three categories:
First category: a healthy diet
To get rid of the sleeping muscle / sunken hip. you need to follow a diet suitable for your body, your nutritional makeup, and what it needs daily from nutrients, and increase your intake of:
- Fruits and vegetables
- Seeds and nuts
- Whole grains
- Potatoes
You need to completely avoid canned foods, sweets, and fast food that cause fat buildup in this area. Replace them with healthy foods rich in proteins and fiber.
Second category: physical activity
Try as much as possible to double your daily physical activity so you can overcome this sleeping muscle and get rid of its annoying fat in your body, Here are some physical activities you can do daily in your free time:
- Walking
- Dancing
- Running
- Swimming
- Cycling
Category three: Sports exercises
As for the quicker way to get rid of the sleeping muscle/ sunken hip It's doing workouts that strengthen this area of the body and the muscles around it, And the most important of these exercises are:
Squat exercise:
- Stand straight and spread your legs with a sharp angle
- Bend your knees forward, and lower your butt down with a straight back.
- Hold this position for a few seconds, then go back up again.
- Repeat this exercise until you complete 10 reps
Plie Squat exercise:
- Stand up straight and spread your legs at a sharp angle
- Bend your knees forward and lower your butt down with a straight back so the angle between your thighs is open
- Hold this position for a few seconds, then rise back up again.
- Repeat this exercise until you do 15 reps.
Forward Lunge exercise:
- Stand up straight then bend one knee forward to make a right angle while the other leg is stretched back, then return to your first position
- Repeat the same steps on the other side.
- Repeat this exercise until you complete 10 reps for each side.
Single-Leg Deadlift exercise:
- Stand straight and keep your arms parallel to your body.
- Bend your right leg at a right angle.
- Bend your back and knee slightly forward then return to your original position.
- Repeat this exercise until you complete 10 reps on each side.
Split Squat exercise:
- Stand straight and spread your legs with your right foot forward and left foot back.
- Bend your right knee to a 90-degree angle and lower your left knee until it touches the ground. Hold this position for a few seconds, then rise back up.
- Repeat this exercise until you complete 10 reps on each side.
For more info about the dormant muscle or the sunken hip, check out this article.
