| It's every woman's dream - shapely hip
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| | Starting Position: Lie on your left side
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| muscles. From a human anatomy point of
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| | on a mat with the legs straight. Support
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| view, women tend to have larger hips
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| | your heard in your hands and keep the
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| relative to the waist (unlike men) since
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| | left leg bent. Movement: Slowly raise the
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| women tend to store higher amounts of
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| | right leg 8-12 inches up in the air,
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| body fat in the hip, buttocks and thighs.
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| | keeping the knee straight. Lower it
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| Each person is different and fat gets
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| | gradually. Complete 15-20 repetitions and
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| stored in the body in a certain order.
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| | repeat on the opposite side. To make this
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| That order is determined by gender and
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| | exercise harder, you can try using weight
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| genetics. It's a myth that women can
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| | cuffs around the ankles. Start with 1 lb
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| selectively lose fat in the hip region.
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| | and work your way up to 5 lbs within 4-6
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| In fact, 'spot reduction' is something
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| | weeks. Another way to make the exercise
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| that advertisers use to prey on
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| | harder is to raise the leg and then trace
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| unsuspecting customers desperate to try
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| | large circles clockwise 10 times,
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| anything to shape up certain areas of the
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| | followed by another 10 repetitions
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| body. You have probably wasted time and
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| | anticlockwise.
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| money on gadgets, weight loss creams and
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| | Seated Hip Toning - Hip toning.
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| other gimmicks. When one loses weight,
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| | Starting Position: Sit on an exercise
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| the 'reduction' is general i.e all over
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| | matt with your legs together and your
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| the body, but never in one 'spot'. Think
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| | palms on the matt for support. Movement:
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| of the body as if it was a balloon, which
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| | Lift your right foot 8-12 inches off of
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| inflates and deflates every time, you
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| | the matt. Point your toes and moving only
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| gain / lose weight.
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| | at your ankle trace a large circle in the
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| Here's the good news - specific exercises
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| | air. Complete fifteen circles clockwise
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| for the hip, as outlined below will help
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| | and fifteen circles counter clockwise.
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| tone the hip muscles (but not spot reduce
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| | Repeat as required on other side. To make
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| them). The following exercise routine has
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| | this exercise harder, you can try using
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| been designed to tone the hip muscles. It
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| | weight cuffs around the ankles. Start
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| works best when combined with an aerobic
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| | with 1 lb and work your way up to 5 lbs
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| exercise program and a healthy diet.
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| | within 4-6 weeks. Another way to make the
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| Combining hip toning exercises with a
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| | exercise harder is to trace smaller
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| well rounded aerobic exercise and weight
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| | circles.
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| training program requires more energy and
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| | Standing Single Leg Wall Squat (Advanced)
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| more strength. Your body responds to high
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| | - Hip And Thigh Toning
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| intensity execises by adding lean muscle.
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| | This is an advanced exercise since it
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| This increases the rate at which the body
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| | shapes the hips and thighs. Starting
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| burns calories and helps use up excess
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| | Position: - Place your upper back against
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| stored fat. You cna burn more calories by
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| | a smooth wall. Stand on one foot and lean
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| doing a variety of activities, and mixing
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| | back against the wall. Movement: -
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| up the exercises, intensity and duration
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| | Inhale, keeping your heel in contact with
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| every 2-3 weeks. All weight training
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| | the floor at all times, slowly lower into
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| exercises are not created equal.
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| | a squat position while sliding down the
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| Exercises that involve large muscle
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| | wall. Exhale as you slowly straighten
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| groups such as squats and lunges for your
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| | your leg, keeping your head and chest up,
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| legs, bench presses for your chest,
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| | returning to the starting position.
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| overhead presses for your shoulders and
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| | Repeat as required. This is an advanced
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| lat pull-downs for your back build more
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| | exercise. Please discontinue the
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| muscle mass. A combination of
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| | exercises if you have any pain and
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| cardiovascular exercise and weight
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| | consult a physician prior to this
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| lifting will make you stronger and
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| | exercise routine if you have a history of
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| leaner. This kind of effort takes time,
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| | hip or knee pain.
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| but the results are permanent.
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| | Standing Single Leg Dumbbell Squats
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| The following routine has been specially
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| | (Advanced) - Hip And Thigh Toning.
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| designed for toning hip muscles.
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| | Starting Position: - Stand on one leg
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| For best results, start with 15-20
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| | with a slight bend in your knees. Hold a
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| repetitions and one set. Increase
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| | dumbbell in each hand and allow them to
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| gradually to 2 sets. Complete the routine
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| | hang down at your sides. Movement: -
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| at least 2 times a week and you will see
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| | Inhale, keeping your heel in contact with
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| results within the first few weeks. These
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| | the floor at all times, slowly lower into
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| numbers are general guidelines. For best
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| | a squat position. Exhale as you slowly
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| results, consult a personal trainer. If
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| | straighten your leg, keeping your head
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| you have any injuries or medical
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| | and chest up, returning to the starting
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| ailments, please obtain a physicians
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| | position. Repeat as required. You can
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| clearance before starting any exercise
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| | start with 2 lb dumbbells and work your
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| program.
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| | way up to 5 lbs within 3-4 weeks.
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| Side Lying Hip Raises - Hip toning.
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| | Lying Leg Bridge - Hip Toning.
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