Print this page
View the original routine at: http://www.origin.shape.com/fitness/workouts/routines/lower_body/slimmer_hips_in_3_moves
Slimmer Hips In 3 Moves
Side-Lying Leg Lift
A
B
- Reps:
- Body Parts: Butt
- Equipment: Weight Machines
A
Attach a cuff to a low-cable pulley loaded with 10 to 20 pounds. Place the cuff around your left ankle and lie on your right side, perpendicular to the machine, so your body is aligned with the cable. Support your head with your right hand and place your left hand on the floor in front of you.
B
> Lift left leg about six inches above hip height, keeping abs tight and hips and shoulders stacked. > Lower leg and repeat. Switch sides to complete set.
Machine Squat
A
B
- Reps:
- Body Parts: Legs
- Equipment: Weight Machines
A
> Lock a hip-abductor machine in the closed position, load 40 to 70 pounds onto it, and stand on the foot supports, in between the knee pads, with legs together. Hold on to the machine with arms extended and palms facing each other. > Bend your knees and lower into a squat. Keep your abs tight, chest lifted, and butt off the seat.
B
> Stay in the squat and use your hips to draw your knees out to each side as far as you can. > Return to starting position; repeat.
Standing Side Leg Lift
A
B
- Reps:
- Body Parts: Legs
- Equipment: Weight Machines
A
> Attach a cuff to a low-cable pulley loaded with 10 to 20 pounds. Place the cuff around your right ankle and stand with your left side facing the machine. Hold the support with your left hand; place right hand on hip. > Lift right foot slightly off the floor, foot flexed. Square your hips and shoulders, slightly bend your left knee, and pull your abs in tight.
B
> Sweep right leg to the right as high as you can without shifting your hips or leaning sideways. > Lower to starting position; repeat. Switch sides to complete set.