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