Exercises for Strong Hip Joints

There is an opinion that specifically working the muscles on the side of the hip is necessary for decreasing hip size. Very often in fitness clubs this is observed: girls come having read magazines and ignoring instructors, are directed toward a training apparatus intended for working muscles on the outer side of the hip. They stay on it during the whole training session, adding more and more weight, and then walk away thinking their workout is done.

However, research has proven over time that it is impossible to burn fat exclusively in one place. When fat levels are decreasing in the body, it leaves gradually and from all parts of the body, not just those places where it would seem more desirable. That’s how the human body works.

Nevertheless, it’s necessary to strengthen abductors, as they are the muscles that stabilize hip joints, and if they are not toned this could lead to problems. For those who don’t have the opportunity to go to fitness clubs, we suggest an exercise that will allow simultaneously working the majority of the muscles that stabilize the spinal column and the hip abductors.

Exercise

So, take a starting position as if you want to be wrung out from a table. The back should be straight, no strong caving in the waist, and the belly should be pulled in and strained. The pelvis should neither fall nor rise. Try to stretch yourself in one straight line.

Such a starting position together with other recommendations will ensure working the muscle stabilizers and the transverse muscle of abdomen, as they will keep a body in the right position during the entire exercise (photo 1).

 

 

Photo 1

 

 

 

From the starting position with an outward breath take one leg aside. Try not to change a body position (photo 2). In the upper point make a breath and with an outward breath smoothly return to the starting position. Change legs. Do the exercise 5-10 times with each leg.

 

 

 

Photo 2

 

 

 

Taking a leg aside, do not rise on tiptoe. The feet of both legs should be kept parallel to each other. Do not get carried away with a lot of movement, as it could lead to working the stomach obliques. You can complicate the exercise by taking a position in which forearms and elbows are located on a table (photo 3).

 

 

 

Photo 3

 

 

 

Stretching of abductors

From a starting position – standing, legs together – bend one leg into knee, take the pelvis to the side of the straight leg and smoothly incline the body forward (the back remains straight). Then repeat the same from the other side (photo 4).

 

 

 

Photo 4