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- ExRx.net: Obliques
- Harvard Health Publications: Calories Burned in 30 Minutes for People of Three Different Weights
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Pelvic Line Workouts
The pelvic line extends from the top of your hips down to your groin area. Workouts that target the muscular structures around the base of your midsection, hips and upper legs help bring out the V-shaped form of your pelvic line. Reducing your body fat is also essential for revealing muscles that form your pelvic line. Pelvic line workouts include muscle toning exercises, fat-burning activities and total body-sculpting exercises that emphasize muscles in your lower midsection.
Leg Raises to Work the Abs
Abdominal workouts help develop the pelvic line. The lower fibers of the rectus abdominis and external oblique muscles form part of your pelvic line. Exercises that involve moving your hips toward your shoulders, such as leg raises, are ideal for activating the lower rectus abdominis. The obliques respond to movements that rotate your spine left and right, such as twisting crunches. Bending to one side at at the waist while holding a weight in the opposite hand also works the external obliques.
Targeting the Hips and Flexors
Workouts that target the muscles around your hips help develop your pelvic line. Hip flexion exercises, such as hanging leg raises, which involve lifting the top of your thighs toward your chest, target hip flexor muscles that originate at the pelvis. Hip adductions move your straightened legs inward toward the midline of your body while standing, which targets muscles that form the top inside of your thighs and attach to your pelvis. Hip abduction exercises, which involve moving your thigh out to the side with straightened legs, help develop your pelvic line by targeting muscles, such as the tensor fasciae latae and sartorius.
Cardio to Burn Fat
Cardio workouts can help bring out your pelvic line by reducing your body fat. Low intensity activity, such as walking, burns from 300 to 400 calories per hour. Running, swimming and cycling burn around 600 calories per hour. Rowing and skipping rope workouts burn between 400 and 500 calories in 30 minutes.
Choose cardio workouts that you are comfortable performing for at least 45 minutes. According to the National Federation of Personal Trainers your body derives higher proportion of energy from burning fat during cardio workouts that last 45 to 60 minutes.
The Beauty of the Squat
Compound weightlifting workouts help bring out your pelvic line by speeding up your metabolism, which helps you burn more fat in between each workout. Unlike isolation exercises, which involve a single joint movement, compound exercises maximize the amount of affected muscle tissue with multiple joint articulations. Compound exercises, such as barbell squats and pullups, are particularly beneficial for your pelvic line, because your abdominal muscles work hard to stabilize these movements.
An hour with compound weightlifting workouts with a weight that you can lift for 20 to 25 repetitions burns at least 250 calories at the time of exercise and additional calories post-exercise. Rest until your pulse drops to 125 beats per minute, or approximately one minute in between each set.
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