HI Dear Friends

Pilates for a Complete Hip Workout

Pilates is great for shaping your body, balancing your muscles and making you more flexible. It gives attention to your stabilizing muscles, which are often ignored by other exercise styles. It does some strengthening, especially when it comes to your trunk section, but its primary purpose is not to make your legs strong.

The hips are where most females store their fat, so we've got some easy exercises to get that area into shape...

Hip rolls: This exercise is great for toning and stretching the waist specifically, strengthening the oblique and other rotators of the torso and stretching the back muscles. In addition to reducing the "love handles", it will also keep your lower spine flexible!

1. Lie on your back in the relaxation position with both arms out to the side and palms up.
2. Bring your knees up one at a time to your chest, and put the tennis ball between your knees. Thighs at right angle to body. Pelvic neutral and Scapulas anchored.

3. Breathe in and zip and hollow.
4. (Breathing out): Slowly lower both legs a little toward the right and look to the left. At the same time, turn the left palm down. This will remind you to anchor your left scapula and keep it on the mat.

5. Breathe in and (while breathing out): zip hard and use the "strong center" to bring your legs back to the middle. At the same time return your head to the middle and the palm of your left hand upward.

6. Repeat, but this time lower both legs toward the left.
7. Repeat six to eight times each side, going a little further each time.

Hip-Up: By lifting your hips, you strengthen your lower abdominal muscles (and your butt muscles as well, if you squeeze your butt on the way up). The Hip-Up can be very challenging for those with a weak tummy, a tight back, or a large lower body.

1. Lie on your back with your legs up, your knees bent and your feet crossed, and your arms down by your sides.
2. Rock back and lift your hips up by using your low Abdominal

"Best Option For Jobless People"

Friendship