Looking to slim down and tone your hips? Try this routine for hip exercises that will get you sexy and slimmer hips. Perform each exercise one after the other completing 20-25 repetitions per exercise. Build up to going through the circuit 2 times.
LYING HIP ABDUCTION
Lie on your side with the bottom leg bent under the top leg. Keeping your belly button pulled in and abs tight, keep the top leg straight and lift them up and out away from your body roughly 30º. Lower the leg back down and stop just before it touches the bottom leg. Repeat for the correct number of repetitions. Abductors.
LYING HIP ADDUCTION
Lie on your side with the bottom leg straight and the top leg bent over and in front of the bottom leg. Keeping your belly button pulled in and abs tight, lift the straight leg up as high as possible while rotating your toes toward the ceiling. Lower the leg back down and stop just before it touches the floor. Repeat for the correct number of repetitions. Adductors. Sartorius.
ONE LEG STIFF-LEG DEADLIFTS
Starting from a standing position, keeping your knees slightly bent, belly button pulled in and abdominals tight, a natural arch in the back, bend forward from the hip and reach down towards the floor. Bend forward until a stretch is felt on the hamstrings and return to a standing position. As you bend forward vary the reach from straight in front to each side as well. Hamstrings, Gluteus Maximus. Spinal Erectors.
Step out to the side so your feet are roughly 8-12 inches wider than your shoulders on each. Keep your toes angled slightly out so your knees track over them in the same line. Keep your belly button pulled in, your abdominals tight and your back in a natural arch. Keep your head straight and your eyes looking up to help keep your back arched. With your arms hanging straight down between your legs, lower your hips and bend your knees making sure they travel in line with the first two toes but do not travel in front of your toes. Keep the weight over your heels and lower as low as comfortable trying to touch your fingers to the floor without bending forward at the waist but stop just before the lower back starts to round out. Make sure your hips descend at the same rate the knees are bending. Quadriceps, Gluteus Maximus, Hamstrings, Adductors/Abductors. Abdominals, Spinal Erectors, Calves.
Starting from a standing position, step to the side with the right leg. Keep the opposite leg straight. As you squat down on the right leg, lower your hips and bend your knees making sure they travel in line with the first two toes but do not travel in front of your toes. Keep your weight centered on the foot, not going up on the toes or back on the heels. Make sure your hips descend at the same rate the knees are bending. Push off with your right leg as hard as possible to return to the standing position in one step. Keep your belly button pulled in, your abdominals tight and your back in a natural arch. Keep your head straight and your eyes looking up to help keep your back arched. Repeat with the other leg. Abductors/ Adductors, Quadriceps, Gluteus Maximus, Hamstrings. Calves, Core.
Kneeling on all fours, extend one leg back and up until your knee is in line with your hip and your thigh is parallel to the floor. Straighten your leg at the knee as you lift up and from the hip. Gluteus Maximus. Hamstrings.
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