Posted by Do this 10-minute hips workout developed by Marcus Minier, exercise physiologist at The Gym in New York City, three times a week along with five days of cardio, and we guarantee that you’ll have the slimmer hips you deserve in no time!
1. Standing Side Kick
Targets: Inner thighs, glutes, quadriceps, outer hips
- With feet hip-width apart and hands on hips, slowly extend right leg to the side at hip height in 3 full counts.
- Be sure to keep inner thigh parallel to the floor.
- Hold for 1 count, then take 3 counts to lower to floor.
- Do 15 times, then switch sides.
2. Side Jump
Targets: Inner thighs, glutes, hamstrings, outer hips
- Standing with hands on hips, hop 3 feet to your left, landing on your left foot with left knee slightly bent.
- Bring your right foot down to the floor.
- Repeat to the right and continue alternating for a total of 15 on each side.
3. Hip Raise
Targets: Hip flexors, outer hips, outer thighs, glutes
- Lie faceup with knees bent and feet flat on the floor.
- Slowly lift hips and extend left leg, pointing toes toward the wall in front of you.
- Hold for 1 count, then move your left leg out to your left side at 90 degrees.
- Hold for 1 count and return to center before lowering.
- Do 10 times; switch sides.
4. Traveling Squat-Kick
Targets: Thighs, glutes, quadriceps
- Stand with hands on hips and kick your right leg in an arc across the front of your body before bringing your foot to the floor in a squat.
- Step your left foot next to the right and come to a stand.
- Do 15 times, then switch sides.
5. Leg Raise
Targets: Outer thighs, glutes, hip flexors
- Get on all fours, weight evenly balanced between your hands and knees.
- Lift your left leg out to the side, keeping knee bent 90 degrees and inner thigh facing the floor.
- Quickly kick your leg diagonally behind you, bringing your heel toward the ceiling.
- Return your left knee to the floor and do 10 times; switch sides.
Put it all together repeatedly in a 10-minute workout that targets your hips. The result will be amazing after 30days of consistency.
Source: http://www.fitnessmagazine.com
Disclaimer: Tips and suggestions mentioned in the article are for general information purpose only and should not be construed as professional medical advice. Always consult your doctor or a dietician before starting any fitness programme or making any changes to your diet.
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