Curvy hips are a sign of femininity and beauty. The ideal hips are firm and round without the jiggle of fat often referred to as saddlebags. Beyond appearances, strong hips help maintain range of motion and support the pelvis and upper body. Obtaining lean, tone curves requires a healthy diet to avoid gaining flab, and exercise to burn fat and build muscle.
Cardiovascular Exercise
The American Heart Association recommends performing 150 minutes of cardiovascular exercise weekly. Cardiovascular exercise burns fat keeping it from accumulating on the hips. Rollerblading, bicycling and hiking not only burn fat, but build strong, curvy hips as well.
Squats
Squats create curves in the hips, as well as the hips and thighs. Do squats by standing with your feet shoulder width apart then bend the knees and hips as if you're about to sit down. Protect the knees by not allowing them to extend over your toes. Straighten your legs to return to the start. Add additional hip work by doing a side leg lift when you return to the top of the squat.
Side-Lying Hip Abduction
The hip abductors are on the outside of your thighs and are involved in extending the leg to the side of your body. Perform side-lying hip abduction or leg lifts by laying on your side with your hips stacked. Lift your top leg as high as you can without letting your hip drop back. Keep your foot facing forward to prevent your hip from opening. Add resistance by resting a dumbbell on your thigh or use a resistance tube or ankle weights.
Hip Abduction Machine
Similar to side-lying hip abduction, the hip abduction machine targets your hips and outer thighs. To use the machine, adjust the pads for abduction by swiveling them to face inward. Sit on the machine and place your legs on the pads so that the pads are resting on the outside of your thighs. Using your abductors, push your legs open against the resistance.
References
- eOrthopod.com: Hip Anatomy
- American Heart Association: Guidelines
- American Council on Exercise: Bodyweight Squat
- TinaJuanFitness.com: Squat with Side Leg Lift
- American Council on Exercise: Side-Lying Hip Abduction
- BodyBuilding.com; Best Exercises for Obtaining Sexy Thighs and Butt; R. Sleiman; June 2005
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