10-Minute Workout: Hips, Hips, Away!(Video)


The workouts that we are presenting you are just perfect for your hips! The exercise physiologistat The Gym in NYC, Marcus Miner developed the workout just to get you awesome hips for ten minutes of your time. The exercise needs to be done three times a week together with 5 days of cardio.




1. Standing Side Kick

Targets: Inner Thighs, Glutes, Quadriceps, Outer Hips
Stand on the ground with your hands on the hips. Extend your right leg on the side and count to three. The inner thighs should be parallel to the floor. The exercise should be done 15 times on each side.

2. Side Jump

Targets: Inner Thighs, Glutes, Hamstrings, Outer Hips
You stand again with your hands on the hips. Now you need to hop 3 feet to your left and land on your left food. The left knee is slightly bent in the process. Then bring the right foot tothe floor and repeat the exercise for 15 times on each side.






3. Hip Raise

Targets: Hip Flexors, Outer Hips, Outer Thighs, Glutes
For this exercise, you need to lie faceup with your knees bent. Thefeet are flat on the floor.
The hips should be lifted slowly while you areextending the left leg. The toes pointed toward the wall in front of you.
Hold it like that just 1 count. Then, the left leg is moved out to your left side at 90 degrees.
Done that for 1 count too, then return to the starting positionbefore lowering.
Do this exercise 10 times on both sides.

4. Traveling Squat-Kick

Targets: Thighs, Glutes, Quadricep
You are standing with hands on hips one more. Now kick your right leg in an arc across the front of your body. The foot isto the floor in a squat.
With the left leg stepnext to the right and come to the standing position.
Do this exercise 15 times on the both sides.

5. Leg Raise

Targets: Outer Thighs, Glutes, Hip Flexors
The starting position is on all fours, the weight isbalancing onyour hands and knees.
Your left leg should be lifted up out to the side while you are keeping knee bent 90 degrees. Inner thighs are facing the floor.
Kick your leg diagonally behind you and bring your heel toward the ceiling.
After the kick just returns your left knee to the floor. Do this exercise 10 times on both sides.

Source : www.fitnessmagazine.com




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