Hip Exercises to Tone and Strengthen Your Hips and Core

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Which Muscles Benefit from Hip Exercises?

Many hip exercises do more than just work your hips. Some have a profound effect on your abs while others will work on your glutes, upper thighs and lower back.

Hip exercises can also be body weight exercises. That means you don’t need special free weights or a weight machine to perform hip workouts.

Hip workouts often demand more balance and stability than other exercises, so don’t be surprised if you have a hard time getting into these at first.

How Do I Benefit from Hip Exercises?

Hip exercises provide muscle tone that other exercises don’t. On guys, for instance, hip exercises tone the lower abdominal muscles, helping them get that enviable “V” line that follows the contour of the hip bones down to the lower pelvis. Women looking for that bikini body will enjoy hip exercises, as they can will tone several areas of their legs and butt area as well as their lower abs, which ab crunches won’t touch.

Some hip exercises actually improve balance as well. Since some hip exercises are based in Pilates moves, and Pilates is designed to help balance, it stands to reason that your center of gravity can benefit from these exercises.

Hip Exercises for You to Try

Are you ready to start working your pelvis? Then try out this hip exercise routine!

  • Swan Dive: Lay flat on your stomach on a mat or floor. Bend your elbows at your sides and raise both legs to a 45 degree angle behind you. Extend your arms in front of you as you tip forward and raise your legs. Start a rocking motion with your body so that your torso comes up as your hips touch the floor. Keep rocking for several repetitions.
  • Corkscrew: Lay on your back with your rump on top of your hands. Stick your legs straight in the air. Lower them to a 30-degree angle, then start rotating them together in a corkscrew shape. This alternates between clockwise and counter-clockwise directions. Be sure to rotate from your hips, not your upper thighs or abs.
  • Pelvic Curl or Bridge: Also known as hip dips, the pelvic curl or pelvic bridge strengthens your hips and abs and helps you achieve a flat belly on down to your hips and thighs. Start by lying on your back, arms at your sides. Bend your knees and lift your rump off the floor. Keep your body at a straight angle from neck to knees and hold for several seconds. Be sure to keep your back straight at all times. Use the abdominal muscles to control the up and down movement to keep from putting pressure on your abs.

Doing these exercises will help you feel more confident about your figure and help you look great in the clothes and swimsuits you’ve always wanted to wear.


Exercise.com: Swan Dive