"SEC-s20w4: Fitness Training 👉 strengthening the muscles at the buttocks and hips region"

Here are the steps I took to successfully execute the program:👇🏽

• I stood with my feet wider than shoulder-width apart (sumo stance).
• Toes pointed outward (about 45 degrees).
• Keep back straight, core engaged.
• Held dumbbells.
• Lower my body down into squat position
• Keep weight in heels.
• Bend knees, keeping back straight.
• Lowered down until thighs are parallel to ground.
• Pause for brief moment (1-2 seconds).
• Push through heels to return to standing position

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Honestly, this was my inaugural attempt at sumo squats, and incorporating dumbbells into the exercise proved highly effective. The added resistance specifically targeted my hips and glutes, intensifying the workout and yielding the desired impact. I completed 4 sets of 12 repetitions as requested, with a 1-minute rest period in between to rehydrate.

I was surprised to discover that staying hydrated during exercise, even with just a sip of water, can significantly boost energy levels. Mid-workout, I began to feel fatigued, doubting my ability to complete the prescribed repetitions. However, after taking brief water breaks every minute, I experienced a remarkable resurgence of energy, enabling me to push through and finish strong.

Picture of me stretching

Following my exercise routine, I transitioned into a thorough stretching regimen, a crucial yet often overlooked aspect of post-workout recovery. Recognizing that inadequate stretching can lead to muscle soreness, I prioritized various stretching exercises to conclude my session

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Reflecting on the three exercises, I found that two were relatively effortless, whereas the single-leg deadlift with dumbbells presented a notable challenge. Specifically, transitioning from the bent position to the starting posture proved shaky, as I quickly felt unstable and vulnerable to losing balance. However, I drew on my resilience, overcame my fears, and successfully executed all the programmed exercises.

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Performing these exercises three times this week has yielded tangible results. Notably, I've experienced increased muscle soreness in the gluteal and hip regions, indicating effective muscle engagement. Additionally, I've noticed a slight increase in muscle mass, as evidenced by the snug fit of my previously loose-fitting shorts.

The food I ate to maintain balance diet

To maintain a balance diet, I opted for a modest serving of salad rice infused with protein. Following a 30-minute wait, I replenished my fluids with coconut water, often referred to as the 'water of life.' Its refreshing and rejuvenating properties left me feeling invigorated and revitalized. Shortly thereafter, fatigue caught up with me, and I succumbed to a restful slumber, bringing my muscle-strengthening at the buttocks and hips region endeavors for week #4 to a close.

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The pains I felt is that when I'm trying to bend down and pickup something, I'll feel as if something strong is inside my hips and buttocks, this is to show that the exercises I did was effective. I'm grateful for the expert guidance provided by our exceptional coaches, @ngoenyi and @genomil. Their valuable instruction has yielded tangible results. Until next week, steemfit and stayfit🏋🏽‍♂️.

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Pictures	Originally mine (Tecno camon20📸)
YouTube videos	My YouTube handle

I would like to invite @patjewell, @ashkhan, and @stef1 to participate.