08 July, 2011
Hip Toning Exercises
Toning your hips involves participating in at least 150 to 300 minutes a week of moderately-intense aerobic exercise as well as isolated hip exercises. Cardio exercise will improve your level of fitness as well as your range of movement; while targeted hip-toning exercises will zero in on the specific muscles of your hips.
Side step-ups are performed on a workout bench, and work your hips and legs. Stand with your feet together in a lengthwise position on the bench. While holding dumbbells in your hands, step laterally and place your right foot on the floor. After pausing briefly, bring your foot to the starting point and step down with your left. Continue going back and forth for 10 to 12 reps.
Sliders are performed with a towel and a slippery floor surface, such as hardwood or laminate. Place your right foot on the towel and your left foot flat on the floor next to it. In a controlled motion, slide the towel laterally to your right. While doing this, keep your core tight, your back straight and push your butt backwards. Once you feel a strong contraction in your thigh and hip area, slide the towel back in and repeat 10 to 12 times. After doing a set, switch feet.
Cable abduction is done with an ankle strap and one side of a cable machine. After attaching the strap to a low setting, fasten it to your lower right leg and stand with your left shoulder facing the weight stack. With your foot slightly elevated, raise your leg up to your right in a sweeping motion. Pause for a moment, lower your leg and repeat for 10 to 12 reps. Switch sides after doing a set.
Lie on your right side with your legs stacked on top of each other. In a smooth, arcing motion, raise your left leg up as high as possible. Slowly lower it down and repeat 10 to 12 times. Switch sides and repeat. During this exercise, keep your working leg straight. If you want more resistance, strap ankles weights to your lower legs.
Seated Hip Abduction
Seated hip abduction is done on an exercise machine. Sit on the seat with your feet on the foot rests and your other thighs touching the padded lever arms. In a steady motion, press into the padded levers and extend your legs out into a "V" shape. After holding for a second, return to the starting point and repeat for 10 to 12 reps.
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