Tone Master - Hip / Buttocks Exercises
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Hip Abduction (right) Place door bar 2-3 inches from the bottom to the doorway and secure behind door jam. Clip on the resistance to the right ring of the door bar. Place ankle harness on over the right ankle (socks not shoes) and strap Velcro around ankle. Place a chair to the left side of you for stability as you face the right. Clip on the resistance to the harness ring on the inside of the right ankle and slide away from the doorway until the resistance pulls your right leg over your left leg keeping your legs in a staggered position with the left leg backwards and the right leg forwards. Place your left hand on the back of the chair for stability and begin the exercise by bringing the right leg outward away from your body as far as it can go while keeping the knee locked during this exercise. Bring the right leg back in front of the left leg and continue this motion as demonstrated.Hip Abduction (left) Place door bar 2-3 inches from the bottom of the doorway and secure behind door jam. Clip on the resistance to the left ring of the door bar. Place ankle harness over the left ankle and strap the Velcro around the ankle. Place a chair on your right side for stability as you face the left. Clip on the resistance to the inside of the left ankle and slide away from the doorway until your left leg is in front of your right leg as you stagger your leg stance keeping your left leg forward and your right leg backward. Place your right hand on the back of the chair for stability and begin by extending your left leg outward away from the doorway as far as it will go keeping your left knee locked throughout the exercise. Bring the leg back until it is over the right leg and then back outwards and continue this motion as demonstrated. |
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Hip Adduction (right) Place door bar 2-3 inches from the bottom of the door frame and secure behind the door jam. Clip the resistance to the left side of the door bar and place ankle harness over the right ankle. Place a chair on the right side of you for stability as you face left. Clip the resistance to the outside of the right ankle. Slide away from the doorway using a staggered stance with your right leg forward and your left leg backward until the resistance pulls your leg outward as far as it will go keeping you right knee fully locked. With your right hand on the back of the chair begin the exercise by bringing your right leg over your left leg and slowly returning it outward again. Continue this exercise as demonstrated.Hip Adduction (left) Place door bar 2-3 inches from bottom of the doorway and secure behind door jam. Clip on the resistance to the right ring of the door bar and place a chair to the right side of you as you are facing right. Clip the resistance to the outside of the left ankle and slide away from the doorway with a staggered stance with your left leg forward and you right leg backward until the resistance pulls your left leg outward as far as it will go keeping the left knee fully locked. With your left hand on the back of the chair bring your left leg over your right leg and slowly outward again. Continue this exercise as demonstrated. |
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Hip Flexion (right) Place door bar 2-3 inches from the bottom of the doorway and secure behind door jam. Clip on the resistance to the left ring of the door bar and place a chair on your left side of you while you are facing away from the doorway for stability. Place the ankle harness on the right ankle and clip the resistance to the back of the ankle. Slide away from the doorway facing opposite the resistance pulls your right leg backwards as far as it will go keeping the right knee locked at all times. Place your left hand on the back of the chair and begin by bringing your right leg forward while keeping the right knee locked at all times. Bring the leg back fully and continue this exercise as demonstrated.Hip Flexion (left) Place door bar 2-3 inches from the bottom of the doorway and secure behind door jam. Clip on the resistance to the right ring of the door bar and place a chair on your right side for stability if you are facing opposite the doorway. Place the ankle harness on the back of left ankle and slide away from the doorway until your left leg is pulled backward as far as it will go keeping your left knee locked at all times. Place your right hand on the back of the chair and begin by bringing your left leg forward keeping the left knee locked at all times. Bring the leg back fully and continue this exercise as demonstrated. |
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Hip Extension (right) Place door bar 2-3 inches from the bottom of the doorway and secure behind door jam. Clip the resistance to the right ring of the door bar and place a chair to the left side of you as you are facing the doorway. Place the ankle harness on the right ankle backwards and strap around ankle and clip the resistance to the front of the ankle. Slide backwards until the right leg is pulled forward and the knee is in the locked position. Place your left hand on the back of the chair and begin the exercise by bringing the right leg backwards as far as it will go keeping the right knee locked at all times. Bring the right leg forward and continue this exercise as demonstrated.Hip Extension (left) Place door bar 2-3 inches from the bottom of the doorway and secure behind door jam. Clip the resistance to the left ring of the door bar and place a chair on your right side for stability as you face the doorway. Place the ankle harness over the left ankle backwards and clip the resistance to the ring in the front of the ankle and slide backward until your left knee is fully locked and extended. Place your right hand on the chair and begin by bringing the left leg backwards as far as it will go keeping the left knee locked at all times. Continue this exercise as demonstrated. |