Target Training: Hips

Why these moves work
It is possible to shrink your hips. But to do it, you should amp up your calorie burning to shed fat all over. And you need to add a few targeted exercises to firm up the muscles underneath the soft stuff. We have that second part covered. Your abductors (outer hip muscles) work when you move your legs out to each side, but they also engage when you balance on one leg. This plan challenges them to do both, so you get a more well-rounded workout to ensure speedy results. Top off the toning and cardio with a healthy diet and you'll see svelte hips in about a month.

Anatomy lesson
Your hip abductors include your gluteus medius, which attaches to your pelvis and your thighbone, and gluteus minimus, which lies beneath it. They move your leg to the side and help stabilize your pelvis. These moves also hit your gluteus maximus.

Details
At the gym you'll need a Smith machine, two adjustable cable pulleys with cuff attachments, a bench, and a punching bag. Warm up with 5 minutes of easy cardio, then do 2 sets of 12 to 15 reps of each move in order, resting for 30 seconds between sets. Perform this workout twice a week.

Smith Machine Split Squat
Works hip abductors, butt, and legs

• Load 5 to 10 pounds on the machine and stand with your left shoulder under the center of the pad. Hold the bar with your left hand, palm facing right, and place your right hand on your hip.
• Unlock the bar and raise right knee to hip height [A].
• Lower into a squat, keeping your chest high, and touch right toes lightly on the ground [B]. Rise and repeat. Switch legs to complete set.

Trainer's tip Shift your weight onto the heel of your standing leg to keep the emphasis on your hips and butt.

Cable Scissor
Works hip abductors

• Attach cuffs to two cable pulleys positioned at shoulder height, load 5 pounds on each side, and center a bench between them. Attach left pulley's cuff to right ankle and right cuff to left ankle and lie faceup on bench. Hold the sides of the pad near your ears for support.
• Extend legs straight up, left ankle in front of right, toes pointed, abs tight, and knees straight but not locked [A].
• Slowly draw legs out to each side [B], pause for 1 count, then return to starting position; repeat. Start next set with right ankle crossed in front of left.

Trainer's tip Open your legs only as wide as feels comfortable; separating them too far can cause pain.

Side Kick
Works hip abductors, butt, and legs

• Stand about 2 feet to the left and slightly in front of a punching bag, with right side closest to bag. Bend elbows, bring fi sts in front of your chest with palms facing each other, and squat [A].
• Stand up as you raise right knee toward chest, foot fl exed, then kick the punching bag. Look back to make sure your foot connects [B].
• Immediately return to squat and repeat. Switch sides to complete set.

Trainer's tip Lean your torso away from the punching bag as you kick to help you extend your leg farther.

Sets:	2
Reps:	12 to 15
Rest:	30 seconds between sets
Tips: "During most daily activities, your legs move forward and back," says Kelly Jo Johnson, a trainer at the New York Health & Racquet Club in New York City, who designed this workout. "Over time that repetitive motion can create tightness in your hips, which you'll notice when you do side-to-side movements." The bottom line Your hip workout should include resistance exercises as well as at least one exercise that increases the muscles' range of motion.