How Much Should A Woman 5 Feet 2 Inches Weight Exercise For Toning Hips

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Exercise For Toning Hips

It’s every woman’s dream – shapely hip muscles. From a human anatomical point of view, women tend to have larger hips relative to the waist (as opposed to men), as women tend to store larger amounts of body fat in the hips, buttocks, and thighs.

Each person is different and fat is stored in the body in a certain order. That order is determined by gender and genetics. It is a myth that women can selectively lose fat in the hip region. In fact, ‘spot reduction’ is something that advertisers use to prey on unsuspecting customers who are desperate to try something to shape certain areas of the body. You’ve probably wasted time and money on gadgets, weight loss creams and other gimmicks. When losing weight, the ‘reduction’ is general, ie. all over the body, but never in one ‘place’. Think of the body as if it were a balloon that inflates and deflates every time you gain/lose weight.

Here’s the good news – specific hip exercises, as described below, will help tone the hip muscles (but not spot reduce them). The following exercise routine is designed to tone the hip muscles. It works best when combined with an aerobic exercise program and a healthy diet.

Combining hip toning exercises with a well-rounded aerobic exercise and weight training program requires more energy and more strength. Your body responds to high-intensity exercise by adding lean muscle. This increases the rate at which the body burns calories and helps use excess stored fat. You can burn more calories by doing a variety of activities and mixing up the exercises, intensity and duration every 2-3 days. week. All weight training exercises are not created equal. Exercises that involve large muscle groups such as squats and lunges for your legs, bench presses for your chest, overhead presses for your shoulders and lat pull-downs for your back build more muscle mass. A combination of cardiovascular exercise and weight lifting will make you stronger and leaner. This kind of effort takes time, but the results are permanent.

The following routine is specifically designed to strengthen the hip muscles.

For best results, start with 15-20 repetitions and one set. Gradually increase to 2 sets. Complete the routine at least 2 times a week and you will see results within the first few weeks. These figures are general guidelines. For best results, contact a personal trainer. If you have any injuries or medical conditions, please obtain medical clearance before starting an exercise program.

Side lying hip lift – hip toning.

Starting position: Lie on your left side on a mat with straight legs. Support your hearing in your hands and keep your left leg bent. Movement: Slowly lift the right leg 8-12 inches into the air, keeping the knee straight. Lower it gradually. Complete 15-20 repetitions and repeat on the opposite side. To make this exercise more difficult, try using weight cuffs around the ankles. Start with 1 lbs and work your way up to 5 lbs within 4-6 weeks. Another way to make the exercise more difficult is to raise the leg and then trace large circles clockwise 10 times, followed by another 10 repetitions counter-clockwise.

Seated Hip Toning – Hip toning.

Starting position: Sit on an exercise mat with your legs together and your palms on the mat for support. Movement: Lift your right foot 8-12 inches off the mat. Point your toes and move only on your ankle trace a large circle in the air. Complete fifteen circles clockwise and fifteen circles counter-clockwise. Repeat as needed on the other side. To make this exercise more difficult, try using weight cuffs around the ankles. Start with 1 lbs and work your way up to 5 lbs within 4-6 weeks. Another way to make the exercise more difficult is to trace smaller circles.

Standing Single Leg Wall Squat (Advanced) – Hip and thigh toning

This is an advanced exercise as it shapes the hips and thighs. Starting position: – Place your upper back against a smooth wall. Stand on one foot and lean back against the wall. Movement: – Inhale, keeping your heel in contact with the floor at all times, slowly lower into a squat position as you slide down the wall. Exhale as you slowly straighten your leg while keeping your head and chest up and return to the starting position. Repeat as needed. This is an advanced exercise. Please discontinue the exercises if you have pain and consult a doctor before this exercise routine if you have had hip or knee pain in the past.

Standing Single Leg Dumbbell Squats (Advanced) – Hip and thigh toning.

Starting position: – Stand on one leg with a slight bend in the knees. Hold a dumbbell in each hand and let them hang down at your sides. Movement: – Inhale, keeping your heel in contact with the floor at all times, slowly lower into a squat position. Exhale as you slowly straighten your leg while keeping your head and chest up and return to the starting position. Repeat as needed. You can start with 2lb dumbbells and work your way up to 5lbs within 3-4 weeks.

Lying leg bridge – hip toning.

Starting position: – On an exercise mat, lie with your feet on a plank or board 4-6 inches high. Keep your knees bent and both feet flat on the floor. Place your hands on the mat palms down on either side of your body for support. Movement: – Exhale as you push your hips up into the air while keeping your spine straight. Hold this position as long as you can, continuously keeping your hips in the air. Lower slowly. Repeat for 15 – 20 repetitions.

Lying plank face down – hip, thigh and stomach toning.

Starting position: Get on an exercise mat on all fours, with your elbows touching the mat directly under your shoulders. Stretch your legs back as far as you can and keep your toes on the floor. Movement: Lift your hips up and hold yourself in this ‘plank position’ with your back completely flat. This is an excellent exercise for the hips, thighs and abs. Since it involves so many muscles, it is strenuous in nature. Slowly lower your hips down to the mat. Repeat for 15-20 repetitions. (Most people struggle to complete 15-20 repetitions for this exercise, and 8-10 may be a more appropriate starting point).

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