It is no secret that women are more likely to develop obesity and the health problems that go along with it. According to the Centers for Disease Control and Prevention, 66% of adults in the United States are either obese or overweight. That is a lot of people!
The good news is there are ways to combat this weight gain and its associated health risks. One of the best and most effective ways is hip exercise. What is hip exercise? It is a type of exercise specifically designed to strengthen and tone the muscles in the hip area. It also teaches you how to move successfully while reducing weight gain in the hips. By strengthening the muscles in the hip region, you will find that it is easier for you to lose weight overall. This may mean you will need to redefine your idea of what “fit” and “healthy” looks like.
Why Are Muscles In The Hip Area So Important?
Muscles in the hip area are extremely important because they help to maintain proper posture and balance while walking or standing. The truth is when your muscles are strong you can improve your health overall. For example, if you have strong hip muscles then it will be easier for you to walk in a straight line and prevent slouching. Another important function of the hip area is providing stability to the pelvis during exercise. If you have strong hip muscles then you will have a stronger core which will help you to stay stable during physically demanding activities like dancing or running. In addition, strong hip muscles will also help to boost your self-image as being curvy and fashionable is often associated with having larger muscles.
How Do I Work Out My Hips?
The best way to work out your hips is with a circuit training routine. Simply do one set of 10-12 repetitions for each of the following exercises and then take a break, repeating the whole circuit 3-5 times or once a week:
- Hang Curls
- Reach Crowns
- Stand With Feet Wide
- Bent Knee To Chest
- Cat Stretch
- Deep Squat
- Reverse Fly
- Lunge
- Side Plank
- Crunch
- Hip Circles
Doing these exercises will help to build up your muscles in the hip area and increase your overall strength. In addition, they are all fairly simple to learn and it doesn’t take long before you can do them effectively without any assistance.
How Long Does It Take For My Hips To Recover?
Although it will depend on how often you perform the above exercises, it typically takes about 2-3 days of rest before you can start working out again. So, in the event that you are doing them once a week then you will need to allow at least 4 days of rest between sessions.
Will My Hips Get Scared If I Overuse Them?
Hip stretches and strengthening exercises are all well and good but you must use caution when overusing your hips. Your hip area is a sensitive place and if you start to overuse it then you may develop pain or discomfort. This can be very frustrating and it is better to take it easy on your hips and avoid putting extra strain on them. In addition to this, it is also important to drink plenty of water throughout the day to keep your joints moist and pain-free. If you continue to overuse your hips then eventually you may end up needing medical attention in the form of an orthopedic surgeon.
Should I Try To Lose Weight In My Hips Or Other Areas First?
If you are looking to reduce your overall weight then it is best to start in the area that you feel is holding you back the most. It is often a case of diet and exercise habits that develop over time and it is difficult to pinpoint exactly where these bad habits lie. If you feel that your hips are holding you back the most then it may be a good idea to lose weight in this area before you move on to the rest of your body.
What About Weights? Should I Avoid Them Or Use Them For This Purpose?
You should avoid any type of weighted clothing or accessories until after you have lost the weight. Wearing these will hinder your ability to keep the weight off and may end up causing you to gain more weight than you had initially. Always make sure that your weight is distributed evenly throughout your body and you are not hunching over or putting extra strain on any specific area. You should also seek advice from a medical professional before starting any new weight loss regimen.
The important thing to keep in mind is that regardless of where you place the emphasis in your weight loss journey, you will still need to do the work on yourself. You will not achieve the results you are looking for unless you are prepared to put in the effort. So, if you are serious about losing weight then it may be a good idea to work on your hips first.