How to Exercise the Hip Muscles

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The muscles of your hips support your leg movement and overall balance. When your hip muscles are weak, simple tasks, such as climbing up stairs or going on a short walk, can become difficult and painful. Toning these muscles will help you improve your balance and support your joints during everyday motion. Additionally, toned hip muscles will improve your aesthetic appearance by making your body's natural shape visible. Toning your hip muscles requires you to perform regular exercise three to five days a week.

Things You'll Need

  • Chair
  • Perform standing side leg raises to target the outer muscles of your hips and legs. Begin by standing behind a chair and grasping the back of it with your hands for support. Slowly extend your right leg out to your side as far as is comfortable and hold for one second before releasing back to the floor in a controlled motion. Repeat the exercise with the other side to complete one repetition. Perform four sets of 12 repetitions.

  • Perform standing leg sweeps to target the inner muscles of your hips and thighs. Begin standing behind a chair, grasping the back for support. Slowly cross your right leg over, in front of your left as far as is comfortable and hold for one second. Release back to starting in a slow, controlled motion and repeat with the other side to complete one repetition. Perform four sets of 12 repetitions.

  • Perform standing leg swings to target the front and rear muscles of your hips. Begin standing straight with your feet hip width apart. Lift your right leg up, extending it out in front of you in a slow motion as far as is comfortable. Slowly bring your leg back to starting before extending it straight out behind you. Lower your leg back to standing and repeat with the other side to complete one repetition. Perform three sets of 12 repetitions.

Tips & Warnings

  • Always consult with your physician before beginning a new exercise routine.

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References

  • "Ace Personal Trainer Manual"; American Council on Exercise; 2003
  • "Anatomy of Exercise: A Trainer's Inside Guide to Your Workout"; Pat Manocchia; 2009
  • "The U.S. Navy SEAL Guide to Fitness and Nutrition"; Patricia A. Deuster; 2007
  • Photo Credit my hips dont lie image by Rich Johnson from Fotolia.com
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