Pelvic Line Workouts

Strength-training and cardio will add definition to your pelvic line.

Strength-training and cardio will add definition to your pelvic line.

Your pelvic line runs from the top of your hips to your groin -- an area that can be highly attractive on both male and female bodies. One of the best ways to work toward that sculpted supermodel look is by increasing muscle definition and toning in your abs, hips and upper thighs through strength-training. You can also increase the visibility and definition of your pelvic line by reducing your body fat percentage through healthy dieting and cardio workouts. With a little hard work, you'll be turning heads the next time you don a bikini at the beach.

Perform hanging leg raises to work the muscles in your hips. Grip a chin-up bar with your hands shoulder-width apart, or slightly wider, and hang with your arms fully extended. Allow your legs to hang straight and roll your pelvis back slightly. Lift your legs while exhaling, bending your knees until your thighs are parallel to the ground. Inhale while returning to the starting position.

Do deadlifts to work your quads and other muscle groups. Stand in front of a barbell, bending at your knees and hips to grab it. Your hands should be at shoulder-width, with your palms facing toward your body. Exhale while pushing with your feet and moving your torso upright to lift the bar. Once you're standing straight up, bring your shoulder blades back, puff out your chest and pause for a moment. Bend at your knees and lean forward at your waist to return the bar to the floor while inhaling.

Perform bent-knee hip raises to work your abs. Lie on your back with your hands at your sides. Bend your knees until they form a 75-degree angle, and keep you feet hovering about 2 inches off the floor. Contract your lower abdominal muscles to lift your knees up toward your chest while keeping them bent 75 degrees. Pause for a moment once your hips are off the floor, then slowly return to the starting position while exhaling.

Complete three to five sets of eight to 12 repetitions for each exercise. Perform all the exercises together to form a complete workout that focuses on adding definition to your pelvic line, and repeat this workout two to three times per week. Incorporate other exercises that work your hips and abs, such as butt lifts, crunches, barbell side bends and ab rollers, as your program continues.

Perform cardiovascular exercise for at least 150 minutes per week to burn calories and reduce your body fat percentage. Your goal is to get your heart beating faster and keep it that way for at least 20 to 30 minutes per session. Choose whatever types of cardio are fun for you instead of worrying about what will burn the most calories. Good picks include swimming, rowing, cycling, jogging, hiking, mountain biking and skiing.

Items you will need

  • Chin-up bar
  • Barbell
  • Weight plates

Tip

  • Eat a healthy, calorie-conscious diet to maximize the benefits of your workouts and achieve a sexier appearance faster.

Warning

  • Talk to your doctor before starting an exercise program.
 

About the Author

Kevin Richards has been a writer and editor since 2009, specializing in fitness, health and nutrition, as well as technology, finance and legal issues. He earned a Bachelor of Arts from the University of Michigan.

Photo Credits

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