BALLET BAR EXERCISES WORKOUT
3 Steps to Strengthen Your Torso and Hips
The hips and the torso play a great part in the upper body support and even the coordination of our lower body. Thus, these parts of the body must be kept strong through some of the best strengthening exercises specifically for your torso and your hips.
According to most fitness experts, most hip exercises work on many ways, they can reduce your hip, they can also increase your hip size, or they can strengthen your hip size. The great combination though is slimming and strengthening exercise or a widening and strengthening exercise. At all times, your hips should be strengthened. Now here are 3 steps
1. The Hip Abduction and Hip Adduction – The hip abduction is usually performed in fitness centers or at homes if you have the facilities of a home gym. It basically works on your hips and also your thighs. For the hip abduction, you start in a seated position on the machine with your heels on the bars and your hands holding the seat. Then pull the lever to engage your legs in position and then spread legs apart from each other through the abduction of the hip. There is also a standing version of the abduction and what you do here is simply stand sidewise near the machine’s lower pulley and then grasp the ballet bar while you stand on one foot in order for the other foot to swing completely sideways. Then swing the far leg away from the cable pulley with the use of a cable puff that is attached to your far ankle and then slowly return. Make at least 8 to 10 repetitions for every leg.
The hip adduction is performed in standing position where you do it with hip positioned straight as you move the thigh inwards to the middle of the body.
2. The hip extension – To start, position your thighs laid on a pad face down and put your lower leg underneath a padded bar. Then hold a weight against the chest and then bend forward stretching the hips until they are flexed completely. Then rise or extend your hips until your torso is horizontally positioned. Make at least 2 to 3 sets of 10 to 12 repetitions for every set.
3. The hip Flexion – The routine is done while you lie on the floor with your ankles cuffed by a cable cuff or you can do it while you stand straight and then lift the lever up by the front of the thigh. The hip flexion is done by moving your thighs forward and then upwards to the pelvis thereby flexing your hip muscles. Make at least 15 to 20 repetitions on each thigh.
In performing these exercises, it is advisable that you consult your trainer, fitness instructor or doctor to know which exercises are suitable to you.
About the Author
Finding the perfect Tony Horton’s 10 Minute Trainer takes time and effort. The P90X workout is a great place to start if a person is interested in flat abs. The P90X Extreme is also another workout that will help develop flat abs.
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