Ten minutes hip Exercise

Standing Side Kick

Targets: Inner thighs, glutes, quadriceps, outer hips

    • With feet hip-width apart and hands on hips, slowly extend right leg to the side at hip height in 3 full counts.
    • Be sure to keep inner thigh parallel to the floor.
    • Hold for 1 count, then take 3 counts to lower to floor.
    • Do 15 times, then switch sides.


      2. Side Jump

      Targets: Inner thighs, glutes, hamstrings, outer hips

      • Standing with hands on hips, hop 3 feet to your left, landing on your left foot with left knee slightly bent.
      • Bring your right foot down to the floor.
      • Repeat to the right and continue alternating for a total of 15 on each side.


        3. Hip Raise

        Targets: Hip flexors, outer hips, outer thighs, glutes

        • Lie faceup with knees bent and feet flat on the floor.
        • Slowly lift hips and extend left leg, pointing toes toward the wall in front of you.
        • Hold for 1 count, then move your left leg out to your left side at 90 degrees.
        • Hold for 1 count and return to center before lowering.
        • Do 10 times; switch sides.


          4. Traveling Squat-Kick

          Targets: Thighs, glutes, quadriceps

          • Stand with hands on hips and kick your right leg in an arc across the front of your body before bringing your foot to the floor in a squat.
          • Step your left foot next to the right and come to a stand.
          • Do 15 times, then switch sides.




      5. Leg Raise

      Targets: Outer thighs, glutes, hip flexors

      • Get on all fours, weight evenly balanced between your hands and knees.
      • Lift your left leg out to the side, keeping knee bent 90 degrees and inner thigh facing the floor.
      • Quickly kick your leg diagonally behind you, bringing your heel toward the ceiling.
      • Return your left knee to the floor and do 10 times; switch sides. 



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