So many women complain about gaining weight on their hips. Just cardio exercises are not sufficient to fight the layers of fat here. If you want to shape your hips, you will need exercises that specifically workout the muscles in that area. Two such effective exercises for the hips are described below.
The Hip Lift
This is not only a good exercise for your posterior but also for your back. It helps immensely to ease tension in a person’s lower back. Lie down flat on a mat facing the ceiling.
Stretch your arms along your sides. Then, bend your knees and let your feet touch the floor. Now, supporting your body on your hands slowly lift it upwards.
Stretch out your legs and arms completely while raising your body. Hold it in this position for a few counts, until you are comfortable.
Ensure you are squeezing your glutes and hamstrings while lifting your body. Do not over-exert your spine when you are holding your body upwards. This is a really good exercise for your hips and buttocks.
You can try another variations of this exercise also if you have the fitness level. For instance, when you body is raised upwards, extend one leg up in the air too.
A good way to release this position is to first slowly place your leg back on the floor. Thereafter, lower your hips so that your body is back on the floor again.
Gluteus Kickback
This is a really effective exercise for toning your posterior. Bend your body downwards facing the ground, with both your hands and knees on the floor. The knees should be bent at 90 degrees with the thighs parallel to the floor. Look forward and keeping your head straight up.
Now, once your body is steady and adequately supported, you can try lifting your legs. Keep one foot down and raise the other leg maintaining the bend at the knee.
Your leg should go higher than your head such that the thigh is in line with your torso. Hold it for awhile in this position, then bring the leg down on the floor again. Perform the same repetition with your other leg also.
