Lee Sang-hwa's Secret to an Apple Butt: The Importance of Squats

News has emerged that former speed skating national team member Lee Sang-hwa is still boasting a stunning physique. She recently posted several photos on her social media with the caption, ‘A day that was clear after the rain, finished filming and working out. I don't dislike this difficulty I'm feeling after a long time. Should I make a comeback?’ In the revealed photos, Lee Sang-hwa was seen running in tight-fitting workout clothes, and her toned muscles caught the eye. So, what kind of exercises does Lee Sang-hwa do to maintain this wonderful body shape even after retirement?

Squats: The Best Exercise for an Apple Butt

One of the exercises Lee Sang-hwa does every day without fail, even after retirement, is the squat. Squats are known as the best exercise for developing the gluteus maximus, the largest muscle in the buttocks. This muscle helps stabilize the body's core and keeps the spine straight. When the glutes are firm, they effectively absorb the shock to the knees and lower back when walking.

Maintaining the correct squat form is crucial. First, stand with your feet shoulder-width apart, then slowly lower your hips back as if sitting on a chair. Be careful not to let your knees go past your toes, and always keep your weight centered on your heels. It's best to use a mirror to keep your back straight and avoid leaning too far forward or rounding your back as you descend.

Abdominal and Core Strengthening Exercises

Lee Sang-hwa also incorporates various exercises to strengthen her abs, including leg raises and twist crunches. These are high-intensity exercises that stimulate the entire abdominal area. The motion of folding the body into a 'V' shape engages both the upper and lower rectus abdominis muscles simultaneously. Adding twist crunches, which involve rotating the torso, further stimulates the external obliques, the muscles on the sides of your abdomen. This combination is effective for burning fat around the belly and building a strong core.

• Leg Raises: Simultaneously stimulate the upper and lower rectus abdominis.
• Twist Crunches: Also stimulate the external obliques.

However, individuals with herniated discs should be cautious as these movements can put significant pressure on the spine. It's safest not to overexert yourself.

Strengthening Your Core with Bird-Dog

Another exercise Lee Sang-hwa taught Kangnam, the bird-dog, is also effective for core training. This pose, where you alternately extend one arm and the opposite leg while on all fours, strengthens the posterior oblique sling muscles that connect the back muscles (latissimus dorsi) to the gluteal muscles. It simultaneously strengthens the erector spinae muscles that support the lower back and the deep core muscles inside the abdomen, making it excellent for preventing back pain.

When performing the bird-dog, be careful not to let your pelvis rock side to side or your lower back arch excessively. It's important to engage your core and keep your body stable.

Through Lee Sang-hwa's workout secrets, we too can strive to maintain a healthy body and toned muscles. Shall we take on the challenge together?