Although some women still wish to attain the stick-like figures of supermodels, other women have learned to embrace their curves and smoldering silhouettes. Whether you're looking to downsize voluptuous hips or add a curvy shape to petite ones, a few simple exercises can help you target these main muscle groups. Setting aside just 10 to 20 minutes a day for hip exercises can help you develop a curvaceous shape in your hips and bottom.
Perform Squats
Step 1
Stand with your feet shoulder-width apart, toes pointing forward. Although your legs should be straight, avoid locking your knees in this position. Hang your arms at your sides and look straight ahead.
Step 2
Lower your hips and buttocks down toward the ground, keeping your back straight. Continue lowering until your hips reach the level of your knees. Hold the squat position for one or two seconds.
Step 3
Press your feet into the ground, lifting your body back to a standing position. Once you reach starting position, contract your hips and hamstrings tightly for one or two seconds.
Step 4
Repeat the entire sequence 15 to 20 times; this is your first set. Aim for at least two or three sets per day.
Do Lying Hip Abduction
Step 1
Lie on your left side on a cushioned exercise mat. Maintain a straight line from head to heels and prop your head up with your left hand.
Step 2
Slide your left leg behind you 1 or 2 inches. Then, slide the right leg in front of you 1 or 2 inches. In this position, your inner thighs should still be touching, yet your lower legs should be apart.
Step 3
Hold a 5-lb. to 10-lb. dumbbell in your right arm. Use your hand to steady the dumbbell on top of your outer right thigh.
Step 4
Lift your right leg as high into the air as possible, holding the dumbbell in place the entire time.
Step 5
Lower the right leg back toward the ground. Repeat 15 to 20 times on each side.
Perform Kneeling Kickbacks
Step 1
Position yourself in a kneeling position on a cushioned exercise mat. Your knees should be directly underneath your hips and your hands should be pressed against the ground directly beneath your shoulders.
Step 2
Lift your right leg off the ground and bring the right foot toward the ceiling. Throughout the movement, keep the foot flexed and the knee bent to a 90-degree angle.
Step 3
Squeeze your buttocks muscles tightly once you reach maximum height with the foot. Hold for one or two seconds and then slowly lower the knee and foot back to the ground.
Step 4
Repeat the same movement on the left leg. Repeat the entire sequence at least 15 to 20 times with each leg.
Things You'll Need
- Exercise mat
- Dumbbells
Member Comments