Hips can be a problem area that we all suffer with, with weight being notoriously difficult to remove from this area. They aren’t easy to conceal in the same way that other parts of your body are, so it’s likely that you’ll want to tone up if you’ve gained weight here. Here are five moves that you can try to help you shape and tone your hips. You’ll need to perform as many repetitions of each exercise as you can in 60 seconds, giving yourself a 30 second rest between each exercise. You should aim to do this workout up to three times, depending on your fitness level and how much time you have to exercise.
1 – Hips-In
Begin by kneeling on a towel resting under each knee – a small hand towel is perfect – with your hands resting at your sides. You need your body to be upright from the knees to the head, rather than being on all fours. Bracing your core, push your knees out to the sides as far as you can, pause and reverse the motion by squeezing back to the centre. Ensure that your back stays straight to avoid injury.
2 – Hipster Swing
Start in a push-up position with your hands directly under your shoulder and extend your legs fully behind you. Drive your right knee up towards your stomach and hold it there, whilst swinging your left leg out as high and fast as you can. As the knee comes back down, allow it to swing past its original position towards your left hip. Your body should stay in a fixed position throughout while your right knee swings back and forth. Switch after 30 seconds.
3 – Knee Scratchers
Starting in the push-up position again, drive your right knee up towards your right elbow. In one quick motion, slide the top of your knee along your forearm and down towards your wrist – pause and reverse the directions. After 30 seconds, switch to your left leg.
4 – Hip Kicks
Remain in the push-up position and brace core. Hop both of your feet up towards your glutes and retract as soon as your feet land, repeating as fast as possible. Try not to slam your feet into the ground as this can cause injury, but aim to be as controlled as possible.
5- Unilateral Hand Switching Burpees
Stand with your feet should-width apart and your hands at your sides. Squat down and place your right palm on the ground, then jump both legs back into a push-up position. Reverse this motion and jump legs back under your hips into a squat position – jump off the ground as high as you can manage. Repeat, but this time use the left arm to support the burpee and make contact with the floor while your right arm remains by your side.
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