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Lynne Brick's Fit Tips ArchiveLynne Brick's Fit Tip #29, 2008 —
Hip-Hip-Away
(Please click here to view the video that accompanies this fit tip!)
Hip abduction is an exercise you've probably been doing ever since Jack LaLanne told you or your mom to grab your kitchen chair for standing support and lift your leg to the side. Even in the 50's Jack was right! Strong hips and legs = Strong heart. The stronger your hips and legs, the longer and more intense you can work your heart to gain cardiac health benefits. Additionally, strong and supple hips can help prevent degeneration which can lead to arthritis. Plus you can also gain those fabulous “Tina Turner” legs in the process!
Here are three ways you can exercise your hip abductor muscles; by taking them away from your midline!
- Side Lying Hip Abduction (with or without an exercise tubing)
Lie on your side with your arm stretched out from under your shoulder. Rest your head on top of your arm. Stack hip over hip and ribs over ribs. Bend your bottom leg (this helps to protect your back). Extend your top leg in a straight line with your spine from your head to your heel. Core strong, leg long. Point your toe slightly down as you lift your top leg to the point of feeling some tension in your muscle. Lower down without allowing your legs to touch. Repeat 15-20 repetitions on each side.
With tubing, be sure to choose the best option for you.
- Option 1: No tube
- Option 2: Hold both handles in one hand. Lengthen your top arm to decrease the tension on the tube
- Option 3: Pull the tubing closer to your chest to create more tension
- Side Lying Leg Circles
Lie on your side, with your bottom leg bent and top leg straight. Paint a circle in a backward direction with your top leg. Extend energy from your hip to your heel. Repeat 15-20 times each side. To increase the intensity, add tubing as described above.
- Supine Hip Abductors
Roll onto your back and set your great posture with your feet directly under your hips. Criss-cross your tubing handles. Anchor your handles at your hips. Gently lift one foot slightly off the floor, 1/2 inch. Slide the entire leg laterally to the point of tension, then return your foot to its starting position. Focus on moving your leg from your hip and not your shoe. Alternate for 15-20 repetitions each side.
Take your Hip-Hip Away from your midline to gain strong hips and legs as well as a strong heart!
P.S.
Please click here to view the video that describes this fit tip. All you need is a video function. It is "white listed" and not spam.
You Go Girl!
Resources:
www.LynneBricks.com
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