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2005/03/25, 10:21 AM
Unlike most girls I am not pear shaped, but more boyshaped. I filled out a body composition profile on mybodycomp.com and it "graphed" my hips as being drasticly out of proportion with the rest of my body. The site suggested increasing muscle mass in that area.
I wish I had a photo of myself, but I don't. not one since my daughter born a yr ago and I've lost 54 lbs since then.
I can post my measurements tho, incase they will help
Age 24
Sex F
Height 64.02 in
Weight 110 lbs
Neck 12.99 in
Shoulder 38.50 in
Chest 34.49 in
Waist 27.01 in
Abdomen 28.50 in
Hips 31.50 in
Thigh 20.00 in
Knee 13.50 in
Calf 14.02 in
Ankle 7.99 in
Arm 10.51 in
Forearm 9.02 in
Wrist 5.98 in
I am following my freetrainers workout closely and eating as clean a diet as I can.
But I am wondering if there is any strength training excersise to increase hip mass, or perhaps if I should even be concerned with the disproportion at all?
I apalogize for the lengthy post. Thanks for your feedback,
Jacquelynn
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2005/03/25, 01:49 PM
Try some abductors.
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If you don't stand for something, you will fall for anything....
bb1fit@freetrainers.com
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2005/03/25, 02:13 PM
Thank you very much BB1fit
abs..who knew?
this would explain why my hip muscle fitbuddy search didn't turn up many usefull results..
thanx again
:)
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2005/03/25, 03:02 PM
ok that's one sneaky name, no abs involved. But atleast I've got it down. :laugh:
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2005/03/26, 01:56 AM
What about deep sumo squats? They work the entire hip area! :)
Work heavier and go for 3-5 sets of 10 reps once or twice a week. Good luck!
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- Nina :o) Les Victoires éternelles sont celles du coeur.
www.nme-pro.com
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2005/03/26, 11:31 AM
You know I saw the sumo squat and similar suggestions for all of the ladies trying to "lose" their hips and I just wasn't sure if that would also suit my goals. If the same excersises apply to gaining hips, then this helps me out quite a bit! I'm pretty new at weights, I seem to have alot to learn. Sorry for the trouble, and thanks for the help!
Jacquelynn
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2005/03/27, 03:25 AM
what about deadlifts? they work well....start light...get form down....then do sets of 3-4...with either dbs or barbell for 8 reps....rest 2-3 min between sets....
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2005/03/27, 11:42 AM
:laugh: randomgirl...i'm glad you said it first...why don't they just call 'em hipductors...(ok...I actually do know why...abduct away from midline, adduct toward midline) but seriously... I have noticed my hips widening somewhat...maybe not so much widening (they are already pretty wide), but firming... I've been doing the squats and have also noticed a nicer, curvier version of my hips forming.
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2005/03/27, 04:07 PM
LOL, what can I say Sourjujube? I definately overlooked the obvious with that one. Oh well tho, I've been so accustomed to names like Ablounge, Bowflex, Gazelle, etc., I guess I should pay better attention from now on!
I want to use the abductor as soon as I can - my husband should be back home in June and then I can return to the gymn. !YEA! Meantime tho I am going to incorporate these sumo squats and deadlifts , since I'm working out in my garage w/ just a treadmill and a Powertech olympic weight bench and some freeweights..
Thanx a bunch you guys. You're the best :big_smile:
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2005/03/27, 04:24 PM
BTW Sourjujube, congrats on your fine, improved hips. Hopefully in several months I will be able to boast the same results.
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2005/03/29, 07:12 AM
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Quoting from randomgirl:
You know I saw the sumo squat and similar suggestions for all of the ladies trying to "lose" their hips and I just wasn't sure if that would also suit my goals. If the same excersises apply to gaining hips, then this helps me out quite a bit! I'm pretty new at weights, I seem to have alot to learn. Sorry for the trouble, and thanks for the help!
Jacquelynn
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Those exercises are there to shape the hips and legs, now the rest is a question of what weight you're using and how you are working.
In general:
Moderate/light weights, more reps, more sets 2-3 a week = endurance training
Heavier weights, less reps, less sets, 1-2 a week = muscle mass and strength
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- Nina :o) Les Victoires éternelles sont celles du coeur.
www.nme-pro.com
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2005/03/29, 11:08 AM
Thank you Philia2
I will be sure to apply the mass and strength technique to achieve my goals there. Yesterday I did them both for the first time since it was leg day. I definately spent a couple of hours reading up on all of the squat and lift info on this site beforehand. The deadlift took a bit of getting used to with some weightless reps, but I think I have the correct form. Sumo was a lil easier to get the hang of becuz I have been doing regular and front squats. I may have to get the kids a sitter for a few hours and get to the gym just to have my form checked out by a trainer.
Thanks so much. I feel lucky to have experienced professionals offering me their help. You guys rock!
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2005/03/30, 07:34 PM
I would do normal deadlifts....just so that you can focus more on your lower back....because sumo shifts more stress on legs.......deadlifts are great for hip, lower back, hamstring, and glute strength/muscle....
or switch it up...every other week.... good luck
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