About Exercise For Toning Hips

The following routine has been specially designed for toning hip muscles.

For best results, start with 15-20 repetitions and one set. Increase gradually to 2 sets. Complete the routine at least 2 times a week and you will see results within the first few weeks. These numbers are general guidelines. For best results, consult a personal trainer. If you have any injuries or medical ailments, please obtain a physicians clearance before starting any exercise program.

Side Lying Hip Raises – Hip toning.

Starting Position: Lie on your left side on a mat with the legs straight. Support your heard in your hands and keep the left leg bent. Movement: Slowly raise the right leg 8-12 inches up in the air, keeping the knee straight. Lower it gradually. Complete 15-20 repetitions and repeat on the opposite side. To make this exercise harder, you can try using weight cuffs around the ankles. Start with 1 lb and work your way up to 5 lbs within 4-6 weeks. Another way to make the exercise harder is to raise the leg and then trace large circles clockwise 10 times, followed by another 10 repetitions anticlockwise.

Seated Hip Toning – Hip toning.

Starting Position: Sit on an exercise matt with your legs together and your palms on the matt for support. Movement: Lift your right foot 8-12 inches off of the matt. Point your toes and moving only at your ankle trace a large circle in the air. Complete fifteen circles clockwise and fifteen circles counter clockwise. Repeat as required on other side. To make this exercise harder, you can try using weight cuffs around the ankles. Start with 1 lb and work your way up to 5 lbs within 4-6 weeks. Another way to make the exercise harder is to trace smaller circles.

Standing Single Leg Wall Squat (Advanced) – Hip And Thigh Toning

This is an advanced exercise since it shapes the hips and thighs. Starting Position: – Place your upper back against a smooth wall. Stand on one foot and lean back against the wall. Movement: – Inhale, keeping your heel in contact with the floor at all times, slowly lower into a squat position while sliding down the wall. Exhale as you slowly straighten your leg, keeping your head and chest up, returning to the starting position. Repeat as required. This is an advanced exercise. Please discontinue the exercises if you have any pain and consult a physician prior to this exercise routine if you have a history of hip or knee pain.

Standing Single Leg Dumbbell Squats (Advanced) – Hip And Thigh Toning.

Starting Position: – Stand on one leg with a slight bend in your knees. Hold a dumbbell in each hand and allow them to hang down at your sides. Movement: – Inhale, keeping your heel in contact with the floor at all times, slowly lower into a squat position. Exhale as you slowly straighten your leg, keeping your head and chest up, returning to the starting position. Repeat as required. You can start with 2 lb dumbbells and work your way up to 5 lbs within 3-4 weeks.

Lying Leg Bridge – Hip Toning.

Starting Position: – On an exercise matt, lie with your feet on a plank or a board with a 4-6 inch elevation. Keep the knees bent and both feet flat on the floor. Lay your hands on the matt palms down on either side of your body for support. Movement: – Exhale as you push your hips up into the air, keeping your spine straight. Hold this position as long as you can, continuously keeping your hips in the air. Lower slowly. Repeat for 15 – 20 repetitions.

Lying Face Down Plank – Hip, Thigh And Ab Toning.

Starting Position: Get on an exercise matt on all fours, with your elbows touching the matt directly underneath your shoulders. Extend your legs back as far as you can, and keep the toes on the floor. Movement: Raise the hips up and hold yourself in this ‘plank position’ with your back completely flat. This is an excellent exercise for the hips, thighs and abdominal muscles. Since it involves so many muscles, it is strenuous in nature. Lower the hips slowly down to the mat. Repeat for 15-20 repetitions. (Most individuals find it hard to complete 15-20 reps for this exercise and 8-10 might be a more suitable starting point).

Full Body Workout

Measure the Weights

Don’t just start off with lifting the heavy weights straightaway. According to the experts; this is one of the biggest mistakes you can make if you are starting off with a gym routine. Start with slow and steady steps. Begin with lifting small weights and then gradually increase the weights once your stamina is built up.

Maximum Body Training

For all those who regularly follow a good gym routine, Tabata Protocol is a familiar term. This is a type of gym exercise which helps you to strengthen the muscles of your neck and back. Basically, this method is used in Aerobics. It is also known as the 20:10 method; where you need to repeat 8 rounds, follow for 20 seconds, then take 10 seconds rest, and then repeat.

Kettlebell Usage

Also known as the kettlebell swing, this workout move is well known for better performance, especially if you are an athlete. This exercise improves the performance of your heart and back muscles. Moreover, it also builds up your stamina and increases your muscular strength. Start with 20 swings in 3 blocks and take it up to 200 swings, or 20 sets, with at least 30 second intervals in between.

Arrange the Workouts

You can arrange your workout sessions in supersets. For instance; you can pair up two different kind of cardio exercises and perform them one by one, parallel to each other, in one set. Combine the dumbbell sets with squats or, reverse lunges with pull-up exercises, and so on. Keep on repeating them in short intervals for increased performance.

Do the Drop Sets

After you have built up the required stamina for lifting heavy weights; start decreasing the loads. According to experts; gradually decreasing the weights is known to cause immense improvement in muscular volume and strength. You can do this with any kind of exercise and it will not impact heavy on your fatigue levels as well.

Measure the Metabolic Stress

Keeping strict rest periods and your metabolic stress levels in check will help you to build up volume and stamina in less time. So, what exactly are the metabolic stress levels? These are the levels which tend to decrease via cellular effect as you follow your gym routine regularly, thus resulting in increased muscular strength.

Take the Stairs

While following a good exercise routine every day make sure that you don’t break the flow, even when you are not in the gym. Going to the office in the morning? Use the stairs instead of going via elevator. Take small breaks between your routine and walk around a bit. Don’t relax to the extent that you don’t feel like going to the gym in the evening.

Old Folks Exercise

Drop Down to the Old Folks Center

Most centers have an exercise program. Nothing is more vigorous than waving your hands at your neighbor. You will bend over and stretch. After the exercise you can stay for that 3000 calorie lunch. That will make you sleepy. Go home and take a long nap in front of As the World Turns.

Walking Around the Mall and its Alternatives

Lots of old folks like to walk around the mall. You can walk at your own pace, stopping at interesting window displays. After the walk, you can go to the food court and eat a couple of those great cinnamon buns with milk or your favorite hot beverage.

I prefer hot chocolate myself.

Mall walking seems to be more fun if you are a member of a group. That way you have someone to lie to while eating your cinnamon bun.

If the mall is too far away, then walk around your house or apartment.

When your spouse says, “Stop that! What the heck are you doing anyway?” try the Charles Atlas method of dynamic tension.

Nobody will be kicking sand in your face.

Do you know that Charles Atlas still advertises? His ads are published up-side-down. You have to stand on your head to read them. That’s good exercise too.

An explanation of dynamic tension is needed for the uninitiated. Take your left fist and put in into your right palm. Now push and push and push. Now grab your right hand in your left hand and pull and pull and pull.

Get it? You are working one muscle against another.

Well, you are on your way dynamic tension wise.

An alternative to dynamic tension is weight lifting. I bought a pair of 5-pound weights at a yard sale. I lift them while watching T.V.

I also have a horse other than my real horse.

You sit on the thing and pull up your own weight. You can change the configuration and push up your own weight.

Either way you will be looking for the horse liniment.