Experts characterize the hips zone as a trouble zone i.e. fats from this area can be reduced very hard and the exercises predicted for the same are found as very tough to be performed.
Marcus Minier is an exercise psychologist at The Gym in New York who developed one very interesting workout that slimmer the hips zone. The workout lasts for 10 minutes only, need to be performed three times a week, and should be combined with five days of cardio. The results of the same are astonishing and guarantees hips that you have been always dreaming about, and now you can achieve it in such a short period of time.
The workout is consisted of the following five exercises:
- Standing Side Kick
The main target of this exercise are the glutes, outer hips, quadriceps, and the inner thighs.
Start the exercise by standing on both of your feet. The same need to be on a distance same as your hip width. Your hands need to be placed on your hips. Make a movement so that you will extend your right leg to the side in the same high as your hip in 3 full counts. At this position your inner thigh need to be in a parallel position with the floor. Stay into this position for one count and then make 3 counts so that you can lower to the floor and get back in the starting position. Make 15 repetitions and then you can switch the sides.
- Side Jump
The main target of this exercise are the glutes, hamstrings, outer hips, and the inner thighs.
Start the exercise with your feet on the ground and your hands on the hips. Then hop 3 feet to your left side, lend on your left foot and bend your left knee slightly. Afterwards put your right foot down on the floor and repeat the same movements to the right side. Continue alternating for a total of 15 repetitions for each side.
- Hip Raise
The main target of this exercise are the outer hips, glutes, hip flexors, and the outer thighs.
Start the exercise by lying down your body on the floor, with the face towards the floor, knees bent, and feet flat on the floor. Start the movement by carefully lifting your hips and extending your left leg. You need to point your toes towards the wall that will be in front of you. Stay in this position for one count and then make a movement with your left leg outwards to your left side so that the same will form an angle of 90 degrees. Stay in this position for one count and then return to the centre so that you can lower your body and return to the starting position. Repeat the movements for 10 times and then switch sides.
- Traveling Squat-Kick
The main target of this exercise are the glutes, thighs, and the quadriceps.
Start the exercise by standing on your feet with the hands on your hips. Make a movement by kicking your right leg so the same will form an arc across the front of your body before bringing your foot to the ground in a squat position. Your next foot need to be placed next to your right foot and return to the starting position. Make 15 repetitions and then switch the sides.
- Leg Raise
The main target of this exercise are the glutes, hip flexors, and the outer thighs.
Start the exercise my putting your body on all fours so that you make a balance of your weight between your hands and your knees. Make a movement by lifting your leg outwards, your knee need to be bent so the same forms an angle of 90 degrees. Your inner thigh need to be faced towards the floor. Then make a quick movement by kicking your leg diagonally behind you, so that your heel will be in a position toward the ceiling. Return your left leg on the ground. Make 10 repetitions of these movements and then switch the sides.