Hip Tightening Workout

My mom, who recently adopted Fit4God principles by dropping gluten, most grains, industrial fats and sugar, has lost a TON of weight. I’m not sure how much (she’s not telling), but what I do know is that she looks GORGEOUS! But her newfound figure as also partially attributable to a terrific exercise regimen she does faithfully. Part of that regimen is a Hip Tightening Workout recommended by a physical therapist she saw when she was having some hip pain. I tell you what, that lady has narrow hips now, and it’s thanks to this workout…Do this 3 times a week and enjoy your slender new hips!

1.   Front Thigh. Lay on your back with your knees bent and your feet brought in so that your knees form about a 45-degree angle with the floor. Keeping your left foot on the floor, straighten your right leg out flat on the floor. Raise your right leg until your thighs are aligned, hold for one second, then drop it down. Repeat 20 times per leg. Don’t forget the pause at the top!

2.  Clamshell. Lay on your side with your hips stacked one on top of the other with your body all in one long line. Lay your head in the crook of your elbow with your arm bent. Bring your feet in nearer to your bottom with your knees bent and in front of your body. With your feet touching, raise your top leg, pause at the top, then bring it back down so knees are touching. Repeat 20 times. Roll over and do the other leg 20 times.

3.  Outer Thigh. Lay on your side with your hips stacked one on top of the other with your body all in one long line. Lay your head in the crook of your elbow with your arm bent. With legs straight, raise your top leg about 12 inches, pause, and lower it. Repeat 20 times. Roll over to the other side and do 20 reps on the other leg.

4.  Butt Blaster 1. Lay on your tummy, with head neutral. You can rest your head on your arms in front of you. Raise your right leg up to a comfortable height, pause, then lower. Repeat 20 times. Perform 20 reps on the other leg.

5.  Butt Blaster 2. Assume the same position as Butt Blaster 1, on tummy with head resting on your arms in front of you. Bend your right knee, then raise your right foot into the air toward the ceiling as high as you can comfortably go. Pause, then lower. Repeat 20 times. Do 20 on the other leg.

6.  Windshield Wiper. Lay on your back with your arms straight out to your sides so they are at a 90 degree angle to your body. Bend your knees and bring them to your tummy/chest. Keeping your back and arms flat on the floor, rotate your hips to the right until your right knee touches the floor, then rotate to the left until your left knee touches the floor. That is one rep. Perform 20 reps total.

Be healthy, be strong, be Fit4God!

 

Kathy

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