So you're looking to tone your hips, thighs and basically your entire lower body? Well, you're not alone in that respect. I've been working as a personal trainer for about a decade now about 90% of the women I give consultations too specifically ask me for exercises for hips, thighs and their glutes (bum). Here's what I usually give them..
Exercises For Hips - Movement #1 - Kicks
If your gym has a punching bag, this is not only one of the better exercises for hips but also, it'll get your heart rate elevated and serve as a nice start to the workout. Be sure to mix it up as well. Here's a sample plan..
- 10 front kicks (each leg)
- 10 side kicks (each leg)
- 10 round kicks for each leg (Thai style)
Rest 1 minute and repeat.
As for the technique, just do the best you can. You're not training for a fight here, you're just training to burn some fat.
Exercises For Hips - Movement #2 - Hip Abduction Machine
This is one of the most popular exercises for hips and due to its popularity, it's more than likely your gym will have a hip abduction machine. There will usually be two similar looking machines right next to each other. There's a hip adduction machine that has you drawing your legs together against resistance and the hip abduction machine - which you will be doing here - has you opening your legs against the resistance.
- Perform 3 sets of 12-15 repetitions
- Rest 1 minute between sets
Exercises For Hips - Movement #3 - Lying Leg Lifts
This is also one of the better exercises for hips as it can be done anywhere. You can even do it while you're at home watching a movie. You basically just lie on your side, prop yourself up with your elbow and "abduct" your leg (elevate it upwards) and then lower it back down slowly. It's important not to bring your leg all the way down as doing so will alleviate the tension on the muscles you're trying to isolate.
- Perform 3 sets of as many controlled, properly performed repetitions as you can do
- Switch from leg to leg without resting between sets
Important To Note!
You can't spot reduce! Meaning, you can't pick an area on your body, target it through isolation exercises and expect to lose fat off that specific area. You can perform exercises for hips all day long but if you don't create a calorie deficit - through the implementation of calculated, yet healthy eating habits - you'll never lose any weight. Exercising is only half the battle. You really need to get yourself on a healthy eating plan that has you consuming frequent, yet healthy portions of food - including the right ratios of micro-and macro nutrients - in order to lose weight
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