So you 're looking to tone hip abductor exercises, thighs, and essentially all of the lower body ? Well, you are not alone in this area. I worked as a personal trainer for a decade about 90% of women who give consultations ask me too specifically for exercises for the hip abductor exercises, thighs and buttocks (rear of) . This is what I give them in general Hip Abductor Exercises"..
Hip Abductor Exercises - Movement 1 - Shooting
If the gym has a punching bag is not only one of the best exercises for the hip abductor exercises, but it will get your heart rate elevated and serve as a good start of the workout . Be sure to mix well. Here is an example of a plan ..
- Before 10 kicks ( each leg)
- 10 side kicks ( each leg)
- Round of 10 strokes for each leg (Thai Style )
Rest 1 minute and repeat .
As for the art, just do the best you can . You are not training for a fight here , are training to burn fat.
Hip Abductor Exercises - Motion 2 - Abductor Machine
This is one of the most popular and hip exercises due to its popularity, it is likely that your gym has a machine for removing the hip. In general , there are two machines look like right next to each other. There is a machine hip adduction drawing legs together against resistance machine and hip abductor exercises - which you here - you have to open your legs against the resistance.
- Perform 3 sets of 12-15 reps
- 1 minute rest between sets
Hip Abductor Exercises - Motion 3 - Lying Leg Lifts
It is also one of the best exercises for your hip abductor exercises, and you can do anywhere . You can even do while you are at home watching a movie. You basically just lie on your side it , lean your elbow and "remove" the leg ( lift ) and then slowly lower back . It is important not to take the leg to the bottom, and will ease the strain on the muscles you are trying to isolate.
- Perform 3 sets of as many , adequately controlled repetitions you can do
- Switch leg without rest between sets
Important note !
You can not spot reduce! This means that you can not select an area of your body , guidance through isolation exercises and expect to lose fat from that specific area. You can perform exercises for the hip abductor exercises throughout the day , but if a calorie deficit is created - application of calculus, healthy eating habits again - you will never lose weight. Exercise is only half the battle. You really need to put on a healthy eating plan that frequent meals consumed , but healthy foods - including the right ratios of micro - and macro -nutrients - weight loss