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Training the Hips
 The hip is one of the largest
weight-bearing joints
in the body. When it's working properly, it lets you
walk, sit,
bend, and turn without pain. To keep it moving smoothly, a complex network of
bones,
cartilage, muscles, ligaments, and tendons must all work in harmony.
There are several great
exercises that you
can perform to reshape your
hips.
Squats
are a great exercise for reshaping your hips. Which exercises you perform and
the technique you use will depend upon the shape your hips are in. If you have
small hips and need to increase their size, you should use heavy weights.
Perform 4-5 sets, 6-8 reps per set, twice a week, skipping two days between
workouts. When increasing the size of your hips, be sure to keep your heels flat
on the floor to ensure that you do not build up your leg muscles excessively as
well.
If your hips are too large — which seems to be the more common problem for women
— and you want to achieve a reduction in size, perform 5-6 sets of squats, 18-20
reps per set, 5-6 days a week, using little or no weights. Don't skip any days
between training sessions. When decreasing the size of your hips, keep your
heels one inch off the floor by placing a block of wood or a book under your
heels.
 
Hip Bend
-
Stand with feet apart, toes pointed outwards,
and hands on the outside of your
thighs.
-
Keeping your back straight, at right-angles to
the floor, bend knees and allow your hands to slide down your
thighs until they reach your knees. (Keep back straight!)
-
Hold your knees for a count of 5, then slowly
return to start position.
-
Repeat 10-20 times.
Hip Extension
-
On a flat or inclined step or platform, lie
facedown with hips on the edge of the step, legs straight out
behind you with toes resting lightly on the floor.
-
Squeeze the glutes and
hamstrings and
straighten the legs until they are level with the hips.
-
Hold for 2-3 seconds, and lower letting toes
lightly touch the floor.
Repeat for 2-3 sets of 8-12 repetitions.
Hip flexion
-
Stand with your back to the low pulley
machine, with the ankle strap attached to one leg. Lift this leg off the
floor, taking up the slack of the cable, and place your
balance solidly on the
other leg.
-
Use a stick to support yourself, and
check that your
back
is straight with your shoulders relaxed. Pull the cable
dynamically by kicking the leg forwards.
-
Pull the weight, using your hip flexor
muscles at the top and front of the thigh, until your leg reaches an angle of
about 30° or you start to lean back.
-
Smoothly return your leg to the start
position, retaining good
posture, and continue.
Side lunge and rotate
-
Stand with feet hip-width apart, toes
pointing forward. Then lunge out to one side, flexing the lunge leg and
keeping the other leg straight. The aim is to lunge down as far as possible
whilst keeping the upper body tall and upright.
-
Once you have reached the lowest point,
perform a trunk rotation movement from left to right. After the rotation
push back using the lunge leg only to the start position.
-
Again, lunge as wide and low as you can
while maintaining a neutral low back position. The aim of this exercise is
to increase the active range of motion in the groin area while maintaining
trunk stability and performing trunk rotation.
One-legged buttock squeeze
-
Lie on your back, tighten your abdominals and do a
pelvic tilt. Keep your hands by your sides.
-
Bring your right foot over your left knee and place it on
your left high. Tighten both your buttock muscles and lift your hips off the
floor. Squeeze your left buttock for 2 counts and release for 2 counts. Repeat
with the other leg.
-
Keep your hips still and your
abdominals held in
tight; do not over arch your back; do not hold your breath
Related Links
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