| The hips and the torso play a great part in the | | | | Then swing the far leg away from the cable |
| upper body support and even the coordination of | | | | pulley with the use of a cable puff that is |
| our lower body. Thus, these parts of the body | | | | attached to your far ankle and then slowly |
| must be kept strong through some of the best | | | | return. Make at least 8 to 10 repetitions for |
| strengthening exercises specifically for your torso | | | | every leg. |
| and your hips. | | | | The hip adduction is performed in standing position |
| According to most fitness experts, most hip | | | | where you do it with hip positioned straight as |
| exercises work on many ways, they can reduce | | | | you move the thigh inwards to the middle of the |
| your hip, they can also increase your hip size, or | | | | body. |
| they can strengthen your hip size. The great | | | | 2. The hip extension – To start, position |
| combination though is slimming and strengthening | | | | your thighs laid on a pad face down and put your |
| exercise or a widening and strengthening | | | | lower leg underneath a padded bar. Then hold a |
| exercise. At all times, your hips should be | | | | weight against the chest and then bend forward |
| strengthened. Now here are 3 steps | | | | stretching the hips until they are flexed |
| 1. The Hip Abduction and Hip Adduction – The | | | | completely. Then rise or extend your hips until |
| hip abduction is usually performed in fitness | | | | your torso is horizontally positioned. Make at least |
| centers or at homes if you have the facilities of a | | | | 2 to 3 sets of 10 to 12 repetitions for every set. |
| home gym. It basically works on your hips and | | | | 3. The hip Flexion – The routine is done while |
| also your thighs. For the hip abduction, you start | | | | you lie on the floor with your ankles cuffed by a |
| in a seated position on the machine with your | | | | cable cuff or you can do it while you stand |
| heels on the bars and your hands holding the | | | | straight and then lift the lever up by the front of |
| seat. Then pull the lever to engage your legs in | | | | the thigh. The hip flexion is done by moving your |
| position and then spread legs apart from each | | | | thighs forward and then upwards to the pelvis |
| other through the abduction of the hip. There is | | | | thereby flexing your hip muscles. Make at least |
| also a standing version of the abduction and what | | | | 15 to 20 repetitions on each thigh. |
| you do here is simply stand sidewise near the | | | | In performing these exercises, it is advisable that |
| machine’s lower pulley and then grasp the | | | | you consult your trainer, fitness instructor or |
| ballet bar while you stand on one foot in order for | | | | doctor to know which exercises are suitable to |
| the other foot to swing completely sideways. | | | | you. |