All sorts of fantasies about getting rid of the fat around your hips and thighs have crossed your mind, and you simply don’t know which way to turn. While fad diets and random exercising might make you lose some weight here and there, you surely need an effective exercise plan that will help you achieve your goals.
The following four exercises target the gluteus medius and the gluteus minimus. Try to contract the targeted muscles as you perform the abduction movements, especially at the end of the range of motion. By doing so, you will maximize the result of your workout. Do the four exercises on one side before moving on to the other side. You can use ankle weights or dumbbells to make your workout more challenging.
It should be noted that the shape of the bone at the coxo-femoral joint (where the femur bone and the pelvis bone join) varies between people. Some are able to perform a greater range of motion than others because of the inborn bone shape which allows them to perform wider abductions. However, the good news is that this limitation in the range of motion with the others does not impair the result of the workout. For this reason, one should not force the abductions motion beyond its limits.
1. Lying Hip Abductions: Lie on your left side with the right leg straight out and the left leg slightly bent. Exhale and start raising the top leg in a steady abduction movement until the top leg is at a 60 to 70 degree angle with the floor. Hold for a few seconds, and then lower the leg back down slowly. The emphasis should be on the top hip. Do about 30 repetitions, and move on to the next exercise without resting.
2. Kneeling Hip Abductions: Kneel on your left knee, extend the right leg, and tilt your body sideways. Keep the right foot parallel to the floor, and start lowering it towards the floor. Do not let the leg touch the ground. Exhale and raise it back up a little above the line of your back. Hold and squeeze the targeted muscles for one or two seconds and then repeat the motion. Perform about 30 repetitions. Move on to the next exercise without resting.
3. Kneeling Lateral Raises: Kneel on your knees with your hands extended on the floor. Keep the right knee bent, exhale, and start raising it in a lateral movement to bring it to a parallel position with the floor. Squeeze and hold for one or two seconds, and then lower it down as you inhale. Perform about 30 repetitions. Move on to the next exercise without resting.
4. Kneeling Side Kicks: Maintain the position of the previous exercise with your right leg raised up and bent. Exhale and extend it out in a sidekick motion. Hold for one or two seconds, and repeat the movement about 30 times. Keep your body steady, and do not swing your leg. Make sure your kick movements are done with control. Repeat the four exercises on the right leg, and then exercise the left leg.