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Trim
Your Hips
 Summer
is upon us, and its time to shed the layer of clothing we were happily
hiding under during the winter. Are you in ship-shape for the season?
Interval workouts
An interval workout is a workout
wherein you alternate an intensive training session with a relaxed one,
by timing yourself. Interval workouts help build endurance in addition
to targeting certain muscle groups such as the hamstrings and butt muscles.
Brisk walks
Brisk walking is a great way to ensure
you lose weight on your thighs and butt. Even more effective than brisk
walking, is walking up an incline. If possible, try an identify a slope
that you can walk on. Walk briskly while climbing up the slope, and walk
slowly while climbing down.
Walking up the stairs is also a great
exercise for your hips; so don't take the lift when you can take the stairs.
Treadmill
If you have access to a treadmill,
start off by working out without an incline. After around 5 minutes of
warming up, increase the incline to 1%. Walk fast for around 1 minute,
and bring the incline back to 0% for around 2 minutes. Time yourself, and
keep alternating, depending on how much your body can take. If you are
not a beginner, you could increase the incline and reduce the rest period.
Timing is everything. An interval workout could be done with any exercise
equipment, including a stepper, an exercycle or rower. Don't forget to
modify the workout according to your fitness level, as you don't want to
burn yourself out.
Sprints
Sprinting is great exercise for your
behind. Try this basic workout to increase endurance, build stamina and
lung power: Walk for 5 minutes, and run, not jog, for one full minute.
Slow down to a walk and keep walking until you've fully recovered. After
you've got your breath and stamina back, and go for another 1-minute sprint.
Remember, sprinting is a step further from basic exercise. All you really
require is around 40 minutes of brisk walking 4 times a week to strengthen
your heart and acquire basic sound health. However, if you have personal
health and fitness goals, or if you want to target certain muscles (in
this case, the butt muscles), you need to supplement your regular exercise
routine with an additional workout. Drink lots of water before your workout
and after, especially before. Don't wait till you get dehydrated, or you'll
end up feeling worse than you ever did, and will probably swear off sprinting
before the first workout is up.
Stretches
Remember to keep stretching. As your
muscles tighten, you may find that you have reduced flexibility. (Sad,
but true!) So don't neglect your stretches. Try and touch your head to
your knees without bending them while standing up or sitting down, to stretch
your back and thigh muscles.
Leg Lift
Lie down flat on your back, with
your legs stretched out straight. Lift up one leg, keeping the other leg
on the floor, and without bending either knee. Lift it so it is perpendicular
to the floor. Hold it up to the count of 5, and slowly lower the leg. Repeat
5 times, and then switch legs. This exercise targets the glutal muscles,
and is great for trimming the butt.
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