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.
Single leg crouches
Stand with your feet together and your arms at hand, and shift your weight on to the right foot. Recline your left foot on a surface behind you, such as a chair or table, then lower your body up until your butt is parallel with your knees and go back to starting position. This is an outstanding relocation for constructing strength and meaning in your thighs in particular.
To execute this move, you ought to stand next to a wall, resting your palm on it for balance. Keeping both legs totally corrected, extend your external leg to the side till it forms a 45 degree angle with your torso. The key to performing this workout with appropriate strategy is making certain you never have to move your upper body or lean back in order to completely extend your leg. This exercise is very reliable for working the glutes (butt) and hip muscles.
Double – leg lift
The double leg leg lift is a good move for working all the muscles in the thigh area, but with the iliopsoas muscle of the hip. To perform this workout, lie on your back, hands corrected by your sides and your feet together. Keeping both legs totally extended out in front of you; lift both legs in the air till they form a 90 degree angle with your hips then reverse the motion. Always keep in mind that the motion must be performed slowly.
Stand with your feet together and hold a dumbbell down at your sides with your palms facing in to your thighs. Take a huge advance with your right leg, and plant your ideal foot and gradually lower your knee to the flooring. Keep your back straight and your ideal knee inclined at a 90 degree angle, then go back to starting position to the starting position and repeat with your left leg.