It is the dream of every woman: well-shaped hip muscles. From the point of view of human anatomy, women tend to have larger hips in relation to the waist (unlike men) since women tend to store greater amounts of body fat in the hips, buttocks, and buttocks. thighs.
Every person is different and fat is stored in the body in a certain order. That order is determined by gender and genetics. It is a myth that women can selectively lose fat in the hip region. In fact, ‘spot reduction’ is something advertisers use to take advantage of unsuspecting customers desperate to try anything to shape certain areas of the body. You’ve probably wasted time and money on gadgets, weight loss creams, and other gimmicks. When one loses weight, the ‘reduction’ is general, that is, throughout the body, but never in one ‘point’. Think of your body as a balloon, inflating and deflating every time you gain/lose weight.
Here’s the good news: Specific hip exercises, as described below, will help tone (but not reduce) your hip muscles. The following exercise routine has been designed to tone the hip muscles. It works best when combined with an aerobic exercise program and a healthy diet.
Combining hip toning exercises with a full aerobic exercise program and weight training requires more energy and strength. Your body responds to high intensity exercise by adding lean muscle. This increases the rate at which the body burns calories and helps use excess stored fat. You can burn more calories by doing a variety of activities and mixing up the exercises, intensity, and duration every 2-3 weeks. All weight training exercises are not created equal. Exercises that engage large muscle groups, such as squats and lunges for the legs, bench presses for the chest, overhead presses for the shoulders, and lat pulldowns for the back, build more muscle mass. A combination of cardio and weight lifting will make you stronger and leaner. This kind of effort takes time, but the results are permanent.
The following routine has been specially designed to tone the hip muscles.
For best results, start with 15-20 reps and one set. Gradually increase to 2 sets. Complete the routine at least 2 times a week and you will see results in the first few weeks. These numbers are general guidelines. For best results, consult a personal trainer. If you have injuries or medical conditions, obtain medical clearance before beginning any exercise program.
Side lying hip raises: hip toning.
Starting position: Lie on your left side on a mat with your legs straight. Support your ear in your hands and keep your left leg bent. Movement: Slowly raise your right leg 8 to 12 inches in the air, keeping your knee straight. Lower it gradually. Complete 15-20 repetitions and repeat on the opposite side. To make this exercise more difficult, you can try wearing weight sleeves around your ankles. Start with 1 pound and build up to 5 pounds in 4-6 weeks. Another way to make the exercise more difficult is to raise your leg, then circle clockwise 10 times, followed by another 10 counterclockwise repetitions.
Seated hip toning – Hip toning.
Starting position: Sit on an exercise mat with your legs together and your palms on the mat for support. Movement: Lift your right foot 8 to 12 inches off the mat. Point your toes and, moving only with your ankle, draw a large circle in the air. Complete fifteen circles clockwise and fifteen circles counterclockwise. Repeat as necessary on the other side. To make this exercise more difficult, you can try wearing weight sleeves around your ankles. Start with 1 pound and build up to 5 pounds in 4-6 weeks. Another way to make the exercise more difficult is to draw smaller circles.
Standing Single Leg Wall Squat (Advanced) – Toning Hips and Thighs
This is an advanced exercise as it shapes the hips and thighs. Starting position: – Place your upper back against a smooth wall. Stand on one foot and lean against the wall. Movement: – Inhale, keeping your heel in contact with the ground at all times, slowly lower into a squat position as you slide down the wall. Exhale as you slowly straighten your leg, keeping your head and chest up, returning to the starting position. Repeat as necessary. This is an advanced exercise. Discontinue exercises if you experience any pain and consult a physician prior to this exercise routine if you have a history of hip or knee pain.
Standing Single Leg Dumbbell Squats (Advanced) – Toning hips and thighs.
Starting position: – Stand on one leg with a slight bend in the knees. Hold a dumbbell in each hand and let them hang at your sides. Movement: – Inhale, keeping the heel in contact with the ground at all times, slowly lower into a squat position. Exhale as you slowly straighten your leg, keeping your head and chest up, returning to the starting position. Repeat as necessary. You can start with 2lb dumbbells and work your way up to 5lbs in 3-4 weeks.
Lying Leg Bridge – Hip Toning.
Starting position: – On an exercise mat, lie down with your feet on a board or board with a 4- to 6-inch elevation. Keep your knees bent and both feet flat on the floor. Place your hands on the mate palms down on each side of your body for support. Movement: – Exhale as you push your hips up into the air, keeping your spine straight. Hold this position for as long as you can, continually keeping your hips in the air. Go down slowly. Repeat for 15 – 20 repetitions.
Face Down Plank – Toning hips, thighs and abs.
Starting position: Get on an exercise mat on all fours, with your elbows touching the mat directly below your shoulders. Extend your legs back as far as you can and keep your toes on the ground. Movement: Raise your hips and stay in this ‘plank position’ with your back completely flat. This is an excellent exercise for the hips, thighs, and abdominal muscles. Since it involves so many muscles, it is strenuous in nature. Slowly lower your hips back to the mat. Repeat for 15-20 repetitions. (Most people find it difficult to complete 15-20 reps for this exercise and 8-10 might be a better starting point.)