In this article, I'm focusing on No. 4: a specialty workout routine for your hips (I'm also including a cardiovascular recommendation.). The key is to choose exercises for the lower body based on compound movements. Compound movements work multiple muscle groups, not just one. This burns more overall calories and accelerates fat loss. I have included one isolation exercise as almost a warm-up, but then we go right into our compound exercises.
Pay close attention to the exercise descriptions and animations:
1. Ankle Weight Standing Leg Abduction
Starting Position:
- Place an ankle weight on your left ankle.
- Stand erect with your weight on the right leg with a soft bend in the knee and your right hand on a chair or table for balance.
- Place your left hand on your hip.
Movement: - Contracting the outer thigh (abductor) muscles, move the left leg away from your body while keeping the leg straight, stopping when you feel a contraction in the area of the buttocks.
- Slowly return to the starting position.
- After completing the set on the left side, repeat on the right side.
Key Points: - Exhale while lifting the weight.
- Inhale while returning to the starting position.
- If you have one leg that is more dominant than the other, start out with the less dominant leg first.
Perform 25 repetitions on each side and immediately go to the next exercise.
2. Dumbbell Squat
Starting Position:
- Stand up straight with feet shoulder-width apart.
- Hold a dumbbell in each hand with arms hanging down at your sides and palms facing one another.
- Maintain a neutral spine and a slight bend in the knees throughout the exercise.
Movement: - Lower your body by bending from your hips and knees, stopping when your thighs are parallel with the floor.
- Contracting the quadriceps, slowly return to the starting position.
Key Points: - Exhale while returning to the starting position.
- Inhale while lowering your body.
- Do not let your knees ride over your toes (you should be able to see your feet at all times).
- It helps to find a marker on the wall to keep your eye on as you lift and lower; otherwise, your head may tend to fall forward and your body will follow.
- Think about sitting back in a chair as you are lowering down.
- Push off with your heels as you return to the starting position.
- You may want to try this exercise without weights until you master the movement. It is a very effective exercise that involves most of the muscle groups of the lower body, but if done improperly can lead to injuries.
Perform 20 repetitions. Wait 45 seconds before moving to the next exercise.
3. Dumbbell Lunges
Starting Position:
- Stand straight with your feet together.
- Hold a dumbbell in each hand with your arms down at your sides.
Movement: - Step forward with the right leg and lower the left leg until the knee almost touches the floor.
- Contracting the quadriceps muscles, push off your right foot slowly returning to the starting position.
- Alternate the motion with the left leg to complete the set.
Key Points: - Inhale while stepping forward.
- Exhale while returning to the starting position.
- The step should be big enough that your left leg is nearly straight. Do not let your knee touch the floor.
- Make sure your head is up and your back is straight.
- Your chest should be lifted and your front leg should form a 90-degree angle at the bottom of the movement.
- Your right knee should not pass your right foot. You should be able to see your toes at all times.
- If you have one leg that is more dominant than the other, start out with the less dominant leg first.
- Discontinue this exercise if you feel any discomfort in your knees.
Perform 15 repetitions for each leg. Rest 60 seconds and repeat each an additional time.
At the conclusion of the above exercises (both sets), wait two minutes and go directly to the cardiovascular recommendation below.
4. Jogging or Power Walking
Perform 30 minutes at a moderate intensity. I've found that jogging has a great effect on reducing overall body fat and leaning out the lower body. For those who are unable to jog, power walking is a great alternative.
Perform the entire routine twice per week on alternate days of the week for six weeks while also incorporating my four point formula -- and reap the rewards of slimmer hips.
Check with your doctor before beginning any exercise program.
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A drug-free competitive bodybuilder and winner of the prestigious WNBF (World Natural Bodybuilding Federation) Pro Card, Raphael Calzadilla is a veteran of the health-and-fitness industry. He specializes in a holistic approach to body transformation, nutrition programs and personal training. He earned his B.A. from Southern Connecticut State University and is certified as a personal trainer with The American Council on Exercise (ACE). In addition, he successfully completed the RTS1 (Resistance Training Specialist) program based on biomechanics.
