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Best Hip Strengthening Exercises
Sports persons need a strong torso and hips and the exercises the
do are a bit different from the hip slimming exercises.
Some of them
are discussed here although there are quite different variants of
each of these exercises.
Hip Abduction
This requires having multi home gym. In the seated version, sit in
the machine with your heels on the bars while holding seat with hands.
Pull on the lever to get the legs to position. Move legs apart from
each other by abduction of the hip. There are two types here, inward
and outward abductions depending on which way you are pushing the
weights. In the second version you will stand in front of the machine
sidewise near the lower pulley. Grasp the ballet bar standing on one
foot while allowing room for the other to be able swing sideways completely.
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Swing away the far leg from the cable pulley with cable cuff attached
to the far ankle. Slowly return and repeat this for 8-10 times for
each leg.
Hip Adduction
This exercise is for inner thighs. This is done in a standing posture.
Do it with keeping the hip straight and moving the thigh medially
inwards towards the midline of the body. This is exercise works on
gluteus maxims, the largest hip muscle and inner thigh fibers. Ranks
as best of hip strengthening exercises
Hip Flexion
Moving of thigh forward and up towards pelvis flexing the hip muscles.
You can do it lying flat on the floor with cable cuffs attached to
ankles or standing erect and lifting the lever up by front of thigh.
Repeat this 15-20 times for each thigh.
Hip Extension
Position thighs lying face down on large pad and lower leg under the
padded bar for support. Hold some weight against chest or behind the
neck, if necessary. Bend forward by stretching hips until they are
completely flexed. Rise up or extend hips until your torso is horizontal.
Repeat 10-12 times in 2-3 sets.
Depending on your need you can choose the hip exercises. If your
purpose is shaping up and toning, your natural choice would be hip
slimming exercises, hip reducing exercises and the like. If you
are an athlete and you need hip strengthening exercises such as
hip abduction exercises and hip flexion may be necessary. A detailed
consultation with your doctor and trainer is recommendable.
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