Hello. I'm Jay McLeod, The Professional Woman's Fitness Trainer. Okay? I'm going to tell you how to isolate your hips. Okay? Today, we're going to basically breakdown your hips into three different muscle groups; your hip flexors, your hip extensors, your hip adductors and your hip abductors Okay? To work your work your hip extensors, we're going to do a line hip - we're going to do line hip raises. Okay? You're going to lie on your back with your knees bent, hands right outside your body. You're going to exhale, pressing through your heels and lift your hips off the ground. Okay? You're going pause for about a count of two, you're going to exhale and slowly lower your hips back down to the ground without your butt touching the floor. Hip flexors, okay, we're going to do seated leg raises to work your hip flexors. Okay? You're going to sit on the edge of a bench, you're going to grip the back of the bench, you're going to lean back, body fully extended. You're going to inhale and pull your knees and your torso together, pause for a count of two, extend your hips and lean back to start position. Hip abductors, okay, we're going to do a side bridge with the hip abduction. Okay? You're going to start in a plank position, one foot on top of the other, okay, with your weight on your forearms and toes. You're going to slowly raise your leg up, okay, without rotating it, pause and slowly lower your leg back to start position. Hip adductors, okay, we're going to do a adduction with a ball. You're going to start with your hands on your hips, knees bent, you're going to place a ball between your legs. Okay? You're going to squeeze the ball as hard as you can, hold for a three to five count, relax your muscles and repeat. Now, remember, every time you step in a gym, I want you to ask yourself how bad do you want it.