10-Minute Workout: Hips, Hips, Away! (Video)
In today’s article, we present to you a set of workouts that are just perfect for your hips! The exercise physiologist at 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
Lay down on the ground with your palms facing down and your feet static on the floor. Lif your body by using your feet and hips. Repeat it 15 times.
4. Traveling Squat-Kick
Targets: Thighs, Glutes, Quadricep
Start with your feet slightly wider than hip width, and slowly lower your body into a traditional squat position. As you reach the lowest point of the squat, raise your left knee and quickly kick your leg to the left, like a karate kick. Keep your right leg stable, and return your left leg to the floor before coming out of the squat. Alternate between sides.
5. Leg Raise
Targets: Outer Thighs, Glutes, Hip Flexors
You need to lie on your back with the head and back relaxing on the ground and the legs extended and keep the knees straight and close together. Then you need to slowly lift your legs straight up towards the ceiling until they are about perpendicular to the floor, if it possible and then to hold the position for a few moments, keeping the lower abs contracted and next you need to slowly return to the starting position.
Source: Train Hard Team