Which body parts to exercise for a better physique?

Nov 22, 2023 fitness, body-posture

The Positive Impact of Exercise on Posture: Back, Hips, Legs

Personally, the aspects of physical posture that have the most positive impact on me are: back, hips, and legs.

Before I started working out, my job required long periods of sitting and involved very little physical labor. After a few years of working, I noticed a decline in my athletic abilities, and I couldn’t perform many of the impressive moves I used to do in college. My posture also deteriorated over time, and I would feel tired and unconsciously slouch with a rounded back after standing for just a short while.

Ironically, I always attributed these changes to “aging once you hit thirty” and accepted them as inevitable signs of getting older.

However, later on, under the guidance of a friend, I started working out and focused on three major areas plus pull-ups. Only after some time of training did I realize that both my posture issues and decreased athletic performance were closely related to the strength of my body’s major muscle groups.

When the back muscles are developed, they automatically straighten the body without any conscious effort, and you won’t feel exhausted.

Developing the hip muscles is like strengthening the body’s engine, allowing for powerful and swift movements, significantly enhancing athletic performance.

Well-developed leg muscles provide stability and endurance, raising the lower limit of our physical skills.

Of course, these conclusions are drawn from my personal experience and only represent my own perspective.

I am the Wild Strongman.

A self-disciplined Pokémon, apprenticed to the fitness genius on all platforms.

“With the strength to feast on anything, my goal is to become a Pokémon fitness master!”

Back and shoulders, maybe hips and legs.

I believe it is the back and shoulders. At most, maybe the hips and legs too.

Posterior deltoid, improve forward head posture, train serratus anterior, stabilize scapula. (Translation)

Note: The translation may vary depending on the context. Back, specifically the rhombus, mid-lower oblique, can improve forward head posture and train the anterior serratus muscles to stabilize the scapula.

Rear shoulder muscles can improve rounded shoulders.

The gluteus mediad can easily be overlooked in the lower limbs and can be trained to activate the anterior lower limbs, improving lower limb alignment.

(The above does not consider individual cases or fine-tune training sequences or adjust posture thinking sequences. It simply refers to some muscle groups that the general population needs to train to improve posture.)

The Importance of Exercise for a Slim Waist and Straight Back

The waist and back make up the upper body of the human body and are also the parts that people pay the most attention to. About 50% of a person’s first impression comes from them. It is therefore very important to have a slender and straight back and a narrow waist, as they contribute to a graceful posture.

Exercising the back helps make it thin and upright. There is a saying, “A thin back makes you look ten years younger.” A thin and upright back not only elongates the neck, but also enhances one’s temperament, lengthens the body proportion, and makes the figure appear tall and slim. Regular back exercises effectively delay the occurrence of hunchback.

In ancient times, it was said, “An inch longer tendons, ten years longer life.” Regular stretching exercises are beneficial for the flexibility and extension of the muscles and tendons around the bones and joints, making joint movements more flexible and coordinated.

A slender waist, a slim waist without prominent fat, highlights the hips and legs. From the side, the legs appear longer. A good figure cannot be without long legs. Facial features are innate and not easily changed, but a good figure can be achieved through efforts in later life. People rely on clothes, just as horses rely on saddles. Having a good figure is like having a natural hanger that can easily handle various styles of clothes.

It also has an impact on life and health. A slender waist and a light posture not only provide visual soft beauty, but also make the whole body slender and agile. A slender waist corresponds to a lower amount of subcutaneous fat, a flat abdomen, and ease in squatting, bending over, or sitting, bringing convenience to daily life.

At the same time, a narrow waist also brings health benefits to the body. Excess fat in the body tends to accumulate in the abdomen, which may eventually lead to other diseases caused by abnormal blood lipids. A narrow waist can reduce the probability of diseases such as hyperlipidemia.

In summary, by persistently engaging in effective exercises, one can achieve an overall sense of beauty. The key lies in perseverance and persistence!

Feminine Beauty

Graceful like an orchid, elegant in stance; slender like a swan, beautiful in curves; upright back, extraordinary temperament; flexible waist, light and graceful posture. The beauty of a woman lies in her overall appearance, not just in a single part. To improve your figure, focus on these areas to achieve attractive curves and cultivate an elegant temperament.

Narrow Waist

As the Book of Songs says: “Fair and gracious ladies, gentlemen desire your company”. To be fair and gracious means having a slender and graceful figure, especially in the waist. The slimness of the waist determines whether a woman’s figure appears light and elegant.

A beautiful waist must be agile, soft, and curvaceous. The beauty of the body lies in the indentation of the upper waist and the gentle expansion towards the buttocks. It is this variation that gives the curves a sense of beauty.

Swan-like Neck

The neck is one of the most captivating parts of a woman’s body, serving as a transition between the face and the body. A beautiful neck with graceful lines and delicate skin enhances a woman’s beauty and charm. Maintaining good posture for the neck can make a person appear radiant, elegant, and noble.

Beautiful Shoulders

For women, there are three criteria for beautiful shoulders:

The shoulders should form a right angle. When the shoulders and neck form a perfect 90° angle, a person will appear spirited and elegant.
Distinct clavicles. Beautiful shoulders are usually accompanied by beautiful collarbones, whether it be a straight and generous collarbone or a sexy wing-like collarbone. Combined with a swan-like neck, a person’s overall appearance will be more elegant.
Proportional coordination between the head and shoulders. Only when the proportion is coordinated will the person as a whole look attractive.

Liu Shishi’s graceful figure is greatly enhanced by her swan-like neck and beautiful shoulders.

Youthful Back

A beautiful back is usually well-proportioned, smooth, and fair. The width of the back should be moderate, and its ratio to the hips should be appropriate. The presence of full muscles, visible curves, prominent spine grooves, and non-prominent shoulder blades contribute to a good-looking back.

Peach-like Buttocks

A good-looking buttocks generally have the following characteristics: fair, delicate, glossy, and good elasticity of the skin. It should have a moderate amount of fat, just enough. The size of the buttocks should be proportional to the body. The contour of the buttocks should have a gentle upward curve, creating a beautiful and smooth curve. Improving the buttocks' line and achieving a “nine-head” body proportion can change the forward tilt of the pelvis.

Graceful Arms

Elegance begins with the arms. Long and slender arms make a person appear thinner and taller than their actual body proportions. The ideal upper limb should be three heads long, with the hand being 2/3 of a head in length. The upper arm circumference should be half that of the thigh circumference or equal to 0.18 times the bust circumference.

A woman’s arm should be fair and delicate, transitioning from the neck to the scapula and then to the upper arm. This gentle and soothing curve is one of the most beautiful lines of the female body.

Slender Legs

Legs that are longer than half of one’s height, with straight and well-proportioned bones, appropriate thickness, elastic skin, round knees, and slender bone structure are considered attractive. The thighs and calves should be straight and extended, with a gap of no more than 2 centimeters when the legs are closed. Long and slender legs can make one’s figure appear tall and upright, enhancing femininity.

Legs can also be classified into static beauty and dynamic beauty. Dynamic beauty refers to a graceful gait, where one walks with elegance, light and agile steps, without dragging or resolutely walking with an elongated upward posture.

The foundation of good posture is a beautiful figure. A beautiful figure is the basis of beauty and the most luxurious possession we can have in our lifetime. A good figure, combined with a relaxed, dignified, and elegant manner, will make you shine with beauty!

Overall Fitness Improvement: Core, Back, Shoulders, Hips.

Generally speaking, from a health perspective, fitness should involve training the whole body in order to achieve a balanced and comprehensive improvement.

The human body is a system, and its overall optimization is the best approach. Pursuing only certain parts is not the most ideal solution.

If we must specify which areas to train for a better body posture, I believe that for ordinary people, the priority should be given to the core, back, shoulders, and hips, in that order.

Back and buttocks preferred

Straight back adds charm, strong buttocks provide stability and reduce back discomfort

Reference only, gradual exercise with professional guidance. First Priority: Back and Hips

A straight back exudes charisma, while strong hips ensure stability and reduce the likelihood of discomfort in the lower back.

Please note that this is for reference only. Gradually progress in your exercise routine and be sure to train under professional guidance.

Core Strength Enhancement: Various Yoga Poses, Incline Board with Downward Dog, Daily Running, Freestyle Swimming, Headstands

Back and hips.

In fact, by practicing a few yoga poses systematically, you can strengthen your core and achieve these positions.

Doing a few Sun Salutations every day is very effective.

Or you can alternate between using an inclined board and practicing Downward Dog, which is also very beneficial.

Another option is to stick to a daily running routine, which can tighten the core and develop abdominal muscles.

Freestyle swimming is also effective for training the shoulders and core.

I personally like to use inversions to strengthen my core.

Back and hip exercises yield the best results.

Training the Back and Hips for Optimal Results

When it comes to improving the strength and appearance of your back and hips, there are several exercises that have proven to be highly effective. These exercises not only target the specific muscles in these areas but also engage and strengthen the surrounding muscles.

Back Exercises

Deadlifts: This compound exercise primarily targets the lower back muscles, including the erector spinae and the gluteus maximus. Deadlifts are known for their ability to increase overall back strength and promote proper posture.
Lat Pulldowns: By focusing on the latissimus dorsi muscles, lat pulldowns help to widen and define the upper back. This exercise also engages the biceps and the muscles in the shoulders.
Rows: There are various row exercises that effectively target the muscles in the mid-back region, such as the bent-over row and the seated row. These exercises contribute to a stronger, more defined back.

Hip Exercises

Squats: Squats are a compound exercise that engage multiple muscle groups, including the quadriceps, hamstrings, glutes, and hip abductors. These muscles work together to support the hips and improve overall lower body strength.
Hip Thrusts: This exercise specifically targets the gluteus maximus, the largest muscle in the buttocks. By strengthening the glutes, hip thrusts not only enhance the appearance of the hips but also contribute to improved hip stability.
Lunges: Lunges are excellent for working the muscles in the legs, glutes, and hips. They help to improve balance, stability, and range of motion in the hips while also toning the surrounding muscles.

Incorporating these exercises into your regular workout routine and gradually increasing the intensity will lead to the best results for strengthening and toning your back and hips. Remember to maintain proper form and consult a fitness professional if needed.

Balance is key

Which parts do you think don’t need to be trained?

The human body is always a whole, shouldn’t it be balanced and coordinated as a whole?