Dear Reader,

Any exercise that involves effort beyond your muscles' comfort level and, which is done systematically and regularly will result in some increase in muscle size.

One way to increase muscle size is to lift weights, which you can manage comfortably, 12 to 20 times. Several sets are repeated with a short rest between each set. Body builders generally take a 10 to 60 seconds rest period between each set. The overall improvement will depend on the amount of work you do. Also, the muscles which you use the least are likely to show the greatest improvement. Increase in our muscle mass is achieved more easily when there is a complementary increase in our protein intake in the diet.

Here is a list of exercises for your hip muscles!

Leg abduction

1. With the use of a leg abduction machine, cable attached to your leg, toes pointing straight ahead throughout the exercise (not to the side), allow the weight to pull your leg as far to the side and as high as possible.

2. Hold the peak contraction point, of the movement for 10 seconds then slowly move your leg back to the starting point.

3. Repeat 12 to 20 times. Do the routine with the other leg.

Lateral leg raisers

1. Lie on your right side, support your head with your right hand.

2. Left leg lying on top of your right leg, with weights attached to your ankle, keeping your leg straight, lift your left leg as high as you can.

3. Return the leg to the start position.

4. Repeat. Keep lifting the leg up and down through the full range of motion.

5. Lie on your left side and repeat the routine with your right leg.

The flyer

1. Weights attached to your ankles, stand with your weight on your left foot, right foot raised slightly out to the side.

2. Hands in front of your shoulder, place palms down, elbows straight out to each side, arms parallel to the floor.

3. Hop off your left foot and place your right foot on the spot, swing your arms straight out to the sides.

4. Hop off your right foot to the left foot while swinging your hands back to the starting position.

5. Repeat, hopping from left to right foot on the same spot, arms straightening while bending with the hops.

The puppet

1. Start in the normal standing position with weights attached to your ankles.

2. Hop off your right foot as you lift your left leg high in a bent knee position while looking to the left and raising your left bent arm up.

3. Hop off your left foot as you lift your right leg high in a bent knee position while looking to the right and raising your right bent arm up.

4. Repeat, hopping on right and left foot while lifting the other arm and leg high.