Our hips are largest weights bearing joints in our body. Most of the fats get stored in your buttocks, giving your body a pear shaped look. During your workout session, most of the time your focus is to get rid of belly fat. However you can invest 10 minutes to work on your hips and thighs as well to get yourself dancing the Shakira’s “hips don’t lie” number. Scroll over to find a 10 minute workout plan Marcus Miner, an exercise physiologist at The GYM in NYC to sculpt your lower body, buttocks and thighs. Follow these exercises thrice a week with 5 days of cardio workouts:
1. Standing Sidekick
Standing sidekicks provides stability to your body, it targets your inner thighs, glutes quadriceps and buttocks. To do this exercise, stand with your feet hip width apart and toes pointing forward. Place your hands on your hips and contract your glutes. Transfer your weight on your leg and kick it up towards the ceiling. Ensure that your inner thighs are parallel to the floor. Extend the leg on the side and hold the position to the count of 3 and return back to starting position. Complete 15 reps on each leg.
2. Side Jump
Side jumps help to burn calories and sculpt a lean lower body, this exercise targets your inner thighs, glutes, hamstrings and buttocks. Just as sidekicks, stand with your feet hip width apart and hands on your hips. Jump 3 feet on to your left side and land on your left foot, keeping your right foot in air with knees slightly bent. Bring your right foot and similarly jump on your right side. Follow 15 reps on each foot.
3. Hip Raise
This exercise targets your hip flexors, outer thighs, glutes and outer hips. To do this exercise lie on your on the floor and bend your knees. Slowly lift your left hip off the floor with your toes pointing in front. Hold the position for 1 second and move the leg to form 90 degree angle. Hold this position for 1 second and return back the left leg to center. Return back to starting position. Follow 15 reps on each leg.
4. Travelling Squat-Kick
This exercise targets your glutes, thighs and quadriceps. Stand with feet hip width apart and hands placed on your hips. Kick your right leg out straight in front of your body. Bring your foot back on the floor and form a squat position with your left foot next to right foot. Follow 10 to 15 reps and then switch on to left foot.
5. Leg Raises
This exercise targets your hip flexors, glutes and outer thighs. To begin this exercise, get yourself on your knees and hands and balance your body. Ensure your head is forward and knees are forming a 90 degree angle between your calves and hamstrings. Raise your left leg out and kick it diagonally behind you and bring your toes towards ceiling. Return your left knee to floor and repeat 10 minutes on each leg.