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Hip And Happening - Top Tips For Exercising Your Hips The Right
Way
Hip exercises definitely help reduce weight to certain limit but contrary
to the myth and the tall claims made by info-commercials, spot reduction
of fat is not possible. Fat reduction has been found to be uniform
all over the body although accumulation has been found in the mid
body first. While exercises such as hip strengthening exercises, hip
slimming exercises are found useful in rehabilitation programs they
are also applicable in weight management. Hip reducing exercises are
important for those who (predominantly in women) have wider pelvis
that also accommodates more fat.
Hip Reducing Exercises
There is a wide range of hip slimming exercises varying according
to their utilities (benefits) and applicability. We take a look at
some of those here.
1. Side Lunge Slide
This hip toning exercise works on the gluteus mediums muscle. You
can’t do this exercise on a carpet. Smooth floor is better.
Stand with feet stretched apart to hip width with one foot on a paper
plate. Slide your foot, which is on the paper plate, away sidewise
while keeping torso and abs upright. You will need to bend the other
knee. Hold it there for a while and get the foot back sliding to original
position. Repeat the same for the next foot and then the cycle for
8-10 times. You can rest your hands on your torso.
2. Front one legged squat
Stand on a step to begin with. Lift your left leg out forward and
slowly begin to squat till the toe of the left foot touches the floor.
Touch the floor lightly while keeping the right knee in line with
your toes. Now stand up slowly and repeat it 8-10 times. Change legs
and repeat for 4-5 sets again.
3. Chair squat
Stand in front of a chair with your feet spread to hip width, hold
torso straight and abs tight. Slowly bend your knees without spreading
until you are almost sitting on the chair. Hold knees behind toes
and for balance you can stretch arms forward. Hold there for about
2-3 seconds and then stand up slowly. Repeat for 14-15 times and of
2-3 sets.
4. Bullfrog
Bull frog is another of the hip strengthening exercises that also
works on thighs. This is not recommended for those of you with joint
pains and arthritis. Stand up with feet spread to hip width. Then
squat till hips are in the lowest position. Hold there for not more
than a second and then in one swift move leap up like a frog does.
Repeat this 8-10 times but not on a hard floor to avoid injury. This
exercise is also called as squat thrust.
While above explained hip workouts are more advisable for those
wanting to reduce fat, there are exercises specially formulated
for sprinters and athletes for strengthening their hips.
