08 July, 2011
Workouts to Curve Your Hips
Shapely, perky, gently curving hips are oft desired by women, and they can be achieved by building muscle and strength in the area. Get a toned tush by building your gluteal muscles, which make up the muscle mass in your hips and bottom. A combination of lower body exercises will help you get the curvy derriere you desire. For a full workout -- one full circuit -- do one set each of all four exercises, one right after the other, with minimal pauses. Repeat the full circuit four times with 30 seconds' rest between circuits.
The Basic Squat
While there are many variations on the basic squat, even the simplest form of the exercise will work out your gluteals, building muscle in your hips for a curved and toned bottom. Standing with your feet hip-width apart and your feet facing forward, tuck in your pelvis and sink down, bending at your hips and knees as if you were going to sit in a chair. Keep your torso straight and stop when your thighs are parallel to the floor. If your knees extend past your toes, you need to space your feet further apart. Slowly rise back up to starting position and repeat 10 times. At the bottom of the last squat, bounce up and down gently in the lowered position 10 times.
Reverse Leg Lifts
Reverse leg lifts are a variation of a classic ballet pose, and they build core strength as well as gluteal and lower body strength. Standing with your feet slightly apart, bend forward at your hips, keeping your torso straight and engaging your abs, until your upper body is parallel to the floor. Extend your arms forward or to the side, holding on to a chair or a table for support if necessary. Slowly raise your left leg, keeping it straight, so that it is parallel to the floor. You can gently bend your right knee. Hold this position for three counts before lifting your left foot up two inches. Hold for three counts before returning it to parallel. Repeat 10 times before switching sides.
Resistance Band Lunges
Using a resistance band will increase the difficulty of the basic lunge, helping build your gluteal muscles even faster. Standing with your feet hip-width apart, loop a resistance band around your ankles, tying the handle ends together if you need to. With your hands on your hips, take a large step forward with your right foot, sinking down at your hips as you do so, bending both legs. Stop when your right thigh is parallel to the floor. Slowly rise back up and return to starting position, then repeat the movement stepping forward with your left leg. Do 10 repetitions for each side to complete one set.
The bridge march is a variation on a yoga pose that works out your core as well as your hamstrings and glutes. Lying on your back with your knees bent and your feet flat on the floor, place your arms along your side for support. Engage your abs as you push up with your hips, creating a straight line from your knees to your head. Hold the position for five counts before raising your right foot two to five inches off the ground. Hold for two to three counts before lowering your right foot and then repeating with your left foot. Do this exercise for two minutes before taking a 30-second rest, aiming for a total of seven minutes.
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