Finally! love your hips: cross one trouble spot off your list with these three slimming exercises

THIS MONTH'S GOAL

Lose that stubborn extra padding for good.

Why these moves work

It is. possible to shrink your hips. But to do it, you should amp up your calorie burning to shed fat all over. And you need to add a few targeted exercises to firm up the muscles underneath the soft stuff. We have that second part covered. Your abductors (outer hip muscles) work when you move your legs out to each side, but they also engage when you balance on one leg. This plan challenges them to do both, so you get a more well-rounded workout to ensure speedy results. Top off the toning and cardio with a healthy diet and you'll see svelte hips in about a month.

Anatomy lesson

Your hip abductors include your gluteus medius, which attaches to your pelvis and your thighbone, and gluteus minimus, which lies beneath it. They move your leg to the side and help stabilize your pelvis. These moves also hit your gluteus maximus.

Details

At the gym you'll need a Smith machine, two adjustable cable pulleys with cuff attachments, a bench, and a punching bag. Warm up with 5 minutes of easy cardio, then do 2 sets of 12 to 15 reps of each move in order, resting for 30 seconds between sets. Perform this workout twice a week.

TRAINER'S STRATEGY "During most daily activities, your legs move forward and back," says Kelly Jo Johnson, a trainer at the New York Health & Racquet Club in New York City, who designed this workout. "Over time that repetitive motion can create tightness in your hips, which you'll notice when you do side-to-side movements." *The bottom line Your hip workout should include resistance exercises as well as at least one exercise that increases the muscles' range of motion.

Smith machine split squat

Works hip abductors, butt, and legs

* Load 5 to 10 pounds on the machine and stand with your left shoulder under the center of the pad. Hold the bar with your left hand, palm facing right, and place your right hand on your hip.

* Unlock the bar and raise right knee to hip height [A].

* Lower into a squat, keeping your chest high, and touch right toes lightly on the ground [B]. Rise and repeat. Switch legs to complete set.

cable scissor

Works hip abductors

* Attach cuffs to two cable pulleys positioned at shoulder height, load 5 pounds on each side, and center a bench between them. Attach left pulley's cuff to right ankle and right cuff to left ankle and lie faceup on bench. Hold the sides of the pad near your ears for support.

* Extend legs straight up, left ankle in front of right, toes pointed, abs tight, and knees straight but not locked [A].

* Slowly draw legs out to each side [B], pause for 1 count, then return to starting position; repeat. Start next set with right ankle crossed in front of left.

Side Kick

Works hip abductors, butt, and legs

* Stand about 2 feet to the left and slightly in front of a punching bag, with right side closest to bag. Bend elbows, bring fists in front of your chest with palms facing each other, and squat [A].

* Stand up as you raise right knee toward chest, foot flexec, then kick the punching bag. Look back to make sure your foot connects [B].

* Immediately return to squat and repeat. Switch sides to complete set.

* Trainer's tip Lean your torso away from the punching bag as you kick to help you extend your leg farther.

YOU CAN DO THESE AT HOME TOO

You'll need a 10-pound dumbbell and a resistance band (find them at target.com).

* Smith machine split squat Hold a dumbbell in left hand next to shoulder and do the move next to a counter for balance.

* Cable scissor Lie on the floor and perform the move with a resistance band tied around both ankles.

* Side kick Aim your foot at an imaginary punching bag.

take it up a notch
Advanced exercisers should add sets, weight, and/or follow
these special instructions.
Advanced Program

what to do    Smith machine           cable scssior      side kick
              split squat

sets          3                       3                  3

reps          12-15                   12-15              12-15

weight range  10-15 pounds            5-8 pounds         none

special       Extend your raised leg  Pluse your legs    Follow the
instructions  straight out in front   wider in the open  original
              of you.                 Position three     instructions.
                                      times before
                                      creasing angles
                                      again.

RELATED ARTICLE

Shape reader model Andjela, 21, runs and dances three times a week, but she'll likely start hitting the weights after trying these moves. "I thought my legs were strong," she says. "But even the first few reps of these exercises were challenging." A student at the Fashion Institute of Technology, Andjela lives in New York City.

* Trainer's tip Shift your weight onto the heel of your

standing leg to keep the emphasis on your hips and butt.

* Trainer's tip Open your legs only as wide as feels comfortable; separating them too far can cause pain.