Do you want to know about the best exercises for hips?

Want to know about exercises that will tone your butt? Then read on.

The lower part of our body is extremely important for all the work we do. Whether to run faster or to shake your booty to the rhythm on the dance floor or even to simply feel stronger when you walk up and down the stairs, you need to pay more attention to your hips, your butt and thighs and incorporate such moves in your workout schedule, to prove to all that hips don’t lie!

If you’ve only been doing occasional lunges and called it an ‘exercise’ for your lower body, then it’s high time you mix up your routine. Instead of only doing the fixed pattern of ‘lunge-squat-repeat’ you need to throw in some leg lifts or squats into the mix, as it is said, ”Our bodies move in different directions, not in one direction, so it’s important to mimic that during cross-training”(1).

exercises for hips

Why Working Out on Your Lower Body (Hips) is Important?

Not paying good attention to your lower body for too long will lead you to the loss of flexibility and will even lead you to an increased risk of lower mobility.

Having a flexible lower body is the main reason you can sit on the floor and play with your kids, or helps you get up easily from those fluffy low chairs and even enables you to get low on the dance floor and show your moves to the whole party.

Neglect your lower body for too long, and you lose the ability to get down and get going in your life! Most of us spend our day sitting on a chair in front of our computers as most of us have desk jobs, hence, we hardly get to work on our glute muscles.

Traveling to and fro has also reduced down to traveling in cars and hence, we barely get to move our legs and hence our legs are also left without much of an exercise.

Hence, we need to give proper attention to our body and by following this simple workout schedule we can engage all those idle muscles and become healthier and more flexible! (2)(3)(4).

Exercises for Hips

1. Plank Leg Lift

Plank leg lift is a simple yet very effective exercise, so it’s necessary for you to get maximum information about this exercise so you get the most out of it. If you do it right, you will be able to focus on your lower body, while toning up your core muscles as well as your shoulders. This is also an effective exercise to reduce belly fat. (5)

Here is how you do it :

1. Get into a normal plank position with your hands planted under your shoulder and your butt down.
2. Make your abs do the work by pulling your belly button in the direction of your spine.
3. Squeeze your left glute and lift your left leg about two inches off the ground, while keeping your legs straight.
4. Now tap your left leg out on to the side and then return to your original position.
5. Repeat this before you switch legs.

Plank leg lift is one of the best exercises for hips.

leg lift

2. Plie Squat

This exercise is a fantastic way to improve your strength and mobility. If you can get really low on these plie squats, you may get seriously rewarding results. By squeezing your glutes gives a good bang also to your buck. Plie squat is one of the best exercises for hips(6)(7).

Here’s how you do it :

1. Stand tall, with your feet more than shoulder-width apart and toes pointed out at 45 degrees angle.
2. Keep your back absolutely straight, putting your knees on your toes and put your weight on the heels of your feet.
3. Engage your thighs and glutes as you get into a deep squat by lowering your thighs until it is parallel to the ground, or as low as you get.
4. Return to your original position by powering through your heels.
5. Repeat.

Also Read: HIIT Cardio Workouts for Abs, Thighs, and Butt (7 Minute Fat Burning Workout )

Plie squats

1. Stand up straight with your feet shoulder feet apart.
2. Keep your toes pointed straight at you and your knees over your toes.
3. Now, lower into a standard squat position.
4. Hold on to the squatting position, while you take two steps to your right.
5. Pause and then take two steps to your left, while still maintaining the squat position.
6. Repeat.

4. Hip Raise

This exercise targets at your hip flexors, outer hips, glutes, and outer thighs. This is one exercise that will make you power through it. You will see your leg muscles do wonders and feel the fire. Your lower body is destined to feel flexible and rejuvenated after this exercise.

Here’s how you do it :

1. Lie faceup, bend your knees with your feet flat on the ground.
2. Lift your hips slowly and extend your left leg, pointing your toes in front towards the wall that you are facing.
3. Hold this posture for one count and then move your left leg out to your left side at roughly 90 degrees.
4. Hold again for 1 count and then return to the center before lowering your legs. You are to lower your legs only after you have come back to your original position on the center.
5. Do this 10 times with the same leg.
6. Repeat the same after switching the leg.

Hip raise is one of the best exercises for hips.

Hip Raise

5. Standing Side Kick

This exercise targets your quadriceps, glutes, inner thighs and also your outer hips. All in all this exercise is not only simple but also less time-consuming. You can do this exercise to get proper, well-shaped butts and to get a lean structure in your lower body. It is one of the best exercises to reduce hips.

Here’s how you do it:

1. Stand straight with your feet roughly hip-width apart, with your hands on your hips.
2. Extend your right leg slowly to the side at the hip height for full 3 counts.
3. Make sure that your inner thigh is parallel to the floor.
4. Hold this posture for 1 count, then in the next 3 counts, lower to the floor.
5. Do this 10 times.
6. Switch sides.

6. Side Lunges

Try this exercise to feel the burn in your inner thighs hamstrings, outer hips as well as your glutes. This exercise is all in all a power pack move that will help you to get into shape by losing weight as well. Your lower back shall feel the burn as well as feel more mobile and flexible. The side lunge is one of the best exercises for hips.

Here’s how you do it:

1. Stand with your hands on your hips. Stand straight with your knees not bent.
2. Hop 3 feet to your right, land on your right foot only with your right knees slightly bent at this point.
3. Next, bring your left foot back on the floor.
4. Repeat the same on your left side.
5. Continue altering this for 10 times.

7. Squat Kicks

This exercise has been specially designed with your thighs, quadriceps, and glutes as a target. This exercise will make your thighs feel t pain and also help you get your quadriceps fit.

Here’s how you do it:

1. Stand straight with your hands placed on your hips.
2. Kick your left leg, in order to form an arc across in front of your body, only after this, do bring your foot down on the floor in the form of a squat.
3. Next, step on your left foot to the right and come back to your normal standing position.
4. Do this 10 times.
5. Switch sides.

Squat Kicks

Here is a very informative video from FitnessBlender. Try these exercises regularly to get good results.

10 Minute Workout Schedule

Our daily life is super-fast and we hardly have time to do anything for ourselves. This is probably the reason that the risks of heart attacks are increasing rapidly.

This 10-minute workout schedule is precise and compact and can be included at any time throughout the day, although we suggest you to do this series of exercise in the morning. Do not forget to include pre-workout food before your exercising session.

Following this, you will be able to get the amazing hip that you’ve always wanted! Here’s the schedule for you:

1. Do the Plank Leg Lift 6 times per side for the first 3 minutes.
2. Move on to perform the Plie Squats also 6 times per leg for 5 minutes.
3. Next, do the Lateral Step out Squat 10 times on both sides for a total of roughly 5 minutes.
4. Spend the next 2 minutes jogging on spot, to keep your heart rate up.
5. Next do the Hip Raise 10 times on one leg, the switch. Do this for the next 5 minutes. If you finish fast, keep jogging on spot to keep the heart rate up.
6. Do the Standing Side Kick, next, and power through this. Do this 10 times on one leg and then switch sides. Complete this in 3 minutes.
7. The Side Lunges are the next, do these 10 times each for another 3 minutes.
8. For the finale, do the squat kicks for 10 times per side. Do this for the last 4 times.
9. You may do extensive exercises when you feel ready for it. May be after 2 weeks of basic workout.
10. Now, lay on your back and take some big breath!

Tips for Hip Workout

1. When doing these exercises, try to eat healthy food, salads and try not to indulge too much.
2. When working out, take deep breaths in and exhale properly, else you may feel light-headed after the routine is over.
3. If you’re new to exercising, make sure you start slow and stat easy, start with reducing the number of times you do an exercise or take more time to do the stipulated amount of workout. Remember. Rome was not built in a day, after all.
4. Be consistent and don’t lose hope. Continue doing this till you notice some difference, and even after that, do continue doing this.
5. It may wreak havoc on your body for the first few days, as your muscles will try to get accustomed to the movement. Once acclimatized, your body will ache less and you will feel super mobile and flexible!
6. Last but not least, do not forget to include post-workout meals in your diet routine.

So this was all about hip exercises and lower body workout you can do at home to tone your lower body. For more information about yoga, weight loss visit the website.

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