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Training The Hips

hip training
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

 Hip Extension

 Hip Flexion

 Side Lunge and Rotate

 One-legged Buttock Squeeze

To lose weight and improve your body for the long haul, you must eat healthy, begin a cardiovascular program, and adopt some form of weight training.

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