How to Shape the Hips in the Gym

Shaping the hips can be done very effectively using resistance training in the gym. The largest and most visible muscles are the gluteus maximus, or the broad muscles we sit on. Muscles that run alongside the hips are gluteus medius, which help stabilize the low back and pelvis. Last, a small pocket of muscles that sit above gluteus medius are gluteus minimus, which contribute to hiking up one hip or another when dancing or climbing stairs.Working consistently with free weights or using weighted medicine balls will bring visible changes in the shape of the hips. This work is also functional, creating stability for the low back and pelvis.

Things You'll Need

• 5 to 7-pound medicine ball
• 2 3 to 4-pound dumbbells

Instructions

1. Begin by using very light dumbbells: 3 to 4 pounds for each hand. Doing lunges facing a mirror ensures you are protecting the knees. Stand with feet apart, hips-width distance. Step the right foot forward, bending the knee to a 90-degree angle. Step back to the starting position and repeat to the left side. Do 12 to 15 repetitions for the first set. Do three sets. Rest.

2. Increase your heart rate and up the ante by standing with feet apart, hips-width distance, and stepping up onto a short platform anywhere from 1 to 2 1/2 feet off the ground. Step up onto the platform with the right foot, bending the knee and pausing for a moment at the top of the movement.

3. Bend your left elbow so that your left hand is near your chest. The arm will resemble how it would look if you were running with the arms moving in sync. Lower the right foot back on the ground as you lower the left hand. Repeat to the left foot and right hand. Do 10 to 15 repetitions for one set. Do three sets. Rest.

4. Set your free weights down and stand in front of the mirror to spot your knees for the next exercise. Stand on the left foot as you bend the right knee so that your right foot is flexed and the right sole is facing the wall behind you. Pause and press your right foot back behind you as if you were going to press it into the wall behind you. Repeat 10 to 12 repetitions on this side. Repeat to the left side. Do three sets. Rest.

5. Hold a small medicine ball between your hands as you stand with feet apart, hips-width distance. Keeping the ball between your hands held up in front of your chest, elbows bent and lower abdominal muscles engaged in toward the spine, squat as if lowering your bottom into a chair but only pause for a moment and press up to standing. Repeat 10 to 12 repetitions for one set. Do three sets. Rest.

6. Stretch all three sets of hip muscles by lying flat on the floor and bending both knees, drawing them in toward the chest. You should feel an obvious but not extreme stretch at the back of the hips, gluteus maximus. Remain for 30 to 60 seconds. Rest.

Tips & Warnings

• If you have neck, low back, hip or knee sensitivities or injuries, work with a certified personal trainer who has training in injury management.