Work on reducing hip size by incorporating some exercises that can be done at home or at the gym into your cardiovascular routine. Make it your goal to do at least one daily when starting out and to increase repetitions as the exercise becomes easier due to muscle growth and toning. As always, consult a doctor before exercising if you have special conditions that exercise might affect. Stop exercising if abnormal pain occurs.
Hip exercise is a very important part of pain management for anybody with arthritis in the hips. It is also probably the best way to limit the development or worsening of arthritis in all joints.
Many exercises for the hips will also strengthen the knees which is important because arthritis in these joints is often linked. A person with stiff and painful hips will tend to put stress on the knees when walking to reduce their pain, and this stress can often produce problems of its own including causing arthritis to develop in the knees too.
There is a wide range of hip slimming exercises varying according to their utilities (benefits) and applicability. We take a look at some of those here.
Side Lunge Slide
This hip toning exercise works on the gluteus mediums muscle. You can’t do this exercise on a carpet. Smooth floor is better. Stand with feet stretched apart to hip width with one foot on a paper plate. Slide your foot, which is on the paper plate, away sidewise while keeping torso and abs upright. You will need to bend the other knee. Hold it there for a while and get the foot back sliding to original position. Repeat the same for the next foot and then the cycle for 8-10 times. You can rest your hands on your torso.
Front one legged squat
Stand on a step to begin with. Lift your left leg out forward and slowly begin to squat till the toe of the left foot touches the floor. Touch the floor lightly while keeping the right knee in line with your toes. Now stand up slowly and repeat it 8-10 times. Change legs and repeat for 4-5 sets again.
Stand in front of a chair with your feet spread to hip width, hold torso straight and abs tight. Slowly bend your knees without spreading until you are almost sitting on the chair. Hold knees behind toes and for balance you can stretch arms forward. Hold there for about 2-3 seconds and then stand up slowly. Repeat for 14-15 times and of 2-3 sets.
Bull frog is another of the hip strengthening exercises that also works on thighs. This is not recommended for those of you with joint pains and arthritis. Stand up with feet spread to hip width. Then squat till hips are in the lowest position. Hold there for not more than a second and then in one swift move leap up like a frog does. Repeat this 8-10 times but not on a hard floor to avoid injury. This exercise is also called as squat thrust.