exercise
HIP DIPS
BANISH
By Annie Franklin
1. SIDE PLANK LEG RAISES A simple exercise that targets the side of the pelvis. Lie on your side with your knees straight. Prop your upper body up on your elbow and forearm. (A) From the side plank position, lift your top knee toward your chest. (B) Do three sets of 20 reps on each side.
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Do you have an inward curve between your lower hips and outer thighs? Those are hip dips, also referred to as "violin hips", and you aren't alone. Hip dips are mostly determined by genetics, but exercises that build the gluteus medius muscle can fill in some of that space to lessen their appearance. If you find yourself frustrated with your hip dips, try some of the following exercises.
2. STANDING LATERAL LEG RAISES Standing lateral leg raises target the outer thigh and hip muscles as well as the whole gluteal area. (A) Stand with your feet shoulder length apart, place your left hand on your hip and raise your right hand upwards. (B) In one motion raise your right leg to the side and reach toward your toe with your right hand. Maintain a controlled motion and engage your glutes while keeping your left hand on your hip for balance. (C) Return to the starting position and switch sides. (D) Raise your left leg to the side and reach toward your toes with your left hand, engage glutes while keeping your right hand on your hip. Do three sets of 10 reps on each side.
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