How do I do these exercises?

[Sirena]

I recently spoke to someone who recommended a list of exercises for me to try. I have only heard of a few of them and I was hoping someone here could help me figure the rest of them out. They include:

Floor Hip Abductions
Lateral Thigh Raises
Standing Hip Extensions
One Leg Flexions
Adductors on the Floor

I would very much appreciate any help

[Lady C]

Look them up here - http://exrx.net/Lists/Directory.html
Here are a couple examples.
http://exrx.net/WeightExercises/HipA...Adduction.html
http://exrx.net/WeightExercises/HipF...gLegRaise.html
They won't do you much good without some added weights or resistance.

You can work ALL of these muscles doing heavy compound exercises like squats, lunges and Straight leg deadlifts.

[maverick]

If I had to guess, you are trying to spot reduce/"tone" your hips, waist, and butt. PLEASE tell me thats not true.

[.V.]

Originally Posted by Lady C

You can work ALL of these muscles doing heavy compound exercises like squats, lunges and Straight led deadlifts.

Good choices there. True muscle builders - which means fat burners.

Don't forget the conventional deadlift. Strengthens the back and works the aforementioned muscles too. If for some reason you can't do these due to injury or something like that, you might be able to do leg extensions and leg curls along with some low cable work until you are able to do them.

[midgetcop]

I agree with welch, maverick, and lady c - you can take all of those lifts and turn it into one or two compound exercises such as squats, deadlifts, or lunges.

But if you are looking to reduce fat in your leg/hip areas, then overall bodyfat loss is also essential to getting the results you are looking for.

[Sirena]

Thank you all for your replies. (and for the links!)

I have been doing lunges, squats, and jogging in the mornings. She just recommended that I try those—as well as some upper body ones (so, no failed attempts at spot reducing) How much added weight/resistance if I am just starting out?

[Lady C]

Originally Posted by Sirena

IHow much added weight/resistance if I am just starting out?

As heavy as you can lift for 8-10 reps