To reduce muscle weakness and the accumulation of fat in specific areas of your body—such as your hips—it is important to implement an exercise regimen together with your healthy nutrition plan.
It is advisable for you to combine aerobic and target exercises (that is, exercises for a specific part of the body). Aerobic exercises will help you raise your heartbeat and body temperature. Moreover, these exercises will help you get prepared for the rest of the training. We suggest you exercise for at least 20 to 30 minutes, most days of the week, at a moderate intensity level. Some examples of aerobic exercises are: walking, bicycling, dancing, aerobics, elliptical machine, treadmill. The most important thing is that you choose an exercise you enjoy and that you do it consistently.
Once you've established an aerobic routine, you can start working on specific areas of your body with exercises like the following. You should select the number of sets and repetitions to do according to your physical condition.
If you are a beginner, we suggest you practice one set of each exercise, consisting of eight repetitions each, and rest for 30 to 60 seconds between exercises.
If you are at an intermediate level, you should practice two sets of each exercise, consisting of 10 to 12 repetitions, and rest for 30 to 60 seconds between each set.
Finally, if you are advanced, we suggest you practice two sets of each exercise, consisting of 15 to 20 repetitions each, and rest for 30 seconds between each set.
Remember to consult with your physician before starting any exercise program.
Exercise No. 1
- Lay down on your right side, extending your right arm and placing your head on your arm.
- Bend your right leg 90 degrees towards your chest.
- Bend your left leg 90 degrees towards your back, aligning it with your chest.
- Place the palm of your left hand over the floor, in front of your chest.
- Remember not to arch your back.
- Place one leg on top of the other.
- Raise your right leg to the level of your hip.
- Lower your leg, without letting it fall over the leg below.
- Repeat this exercise for the number of repetitions you wish and then switch sides.
Exercise No. 2
- Lay down over your right side, extending your right arm, and place your head over it.
- Place your left leg extended over your right leg, with the knee slightly bent.
- Slowly open and close your legs.
- Repeat this movement for the number of repetitions you wish and then switch side.
Exercise No. 3
- Lay down over your left side, with your left arm extended and your head over it.
- Bend your right leg towards your chest, leaving your left leg extended (but always slightly bending your knee).
- Place the palm of your right hand on the floor, in front of your chest.
- Raise your right leg to the level of your hip, and bring it back down close to the floor (nearly touching it).
- Avoid moving the pelvis forward and try to keep the position of your back.
© 2015 HolaDoctor