The actions of the stomach and the actions of the hip flexors are closely related. While the abdominals strictly curl the rib cage and the pelvis toward each other, exercises that don't completely isolate the abdominals often include the front hip flexors and, more rarely, the side hip flexors. With the proper workout routine, you can save yourself time in the gym by toning your hips and stomach at the same time.
Ball Pass
The Encyclopedia of Bodybuilding describes the ball pass as being not only one of the most difficult ab exercises but also one of the most effective. The ball pass is a simple but intense movement. Lie flat on the ground, completely stretched out with your hands over your head, holding a medicine ball or inflatable ball. Perform a leg raise, and at the same time a crunch, and put the ball between your legs. Lower your limbs back down as far as you can without letting your lower back arch off the ground. Repeat the movement, this time passing the ball back to your hands. The intense crunch builds your upper abs, while the leg lift tones your front hip flexors and your lower abs. Perform sets of 10 to 15 reps.
Decline Bench Sit-Ups
The decline bench sit-up is different from a regular sit-up for two reasons: The decline increases the difficulty, and, because your thighs are stretched in a straight line with your torso, it requires more hip involvement. To perform a decline bench sit-up, lie on an incline bench. Sit up. When you lie back down, keep a rounded back. Don't let your shoulder blades touch the bench. This maintains contraction in the abs and protects your lower back. To make the exercise easier, reduce the amount of decline. To increase the difficulty, increase the decline and hold a weight against your chest. To hit your obliques, "Strength Training Anatomy" suggests that you twist and sit up to alternating sides. Perform in sets of 10 to 30 reps.
Incline Leg Raises
Performing leg raises on a slanted ab board increases the difficulty of the leg raise and ensures that the abs are working against adequate resistance at the top of the movement. This makes incline leg raises effective at toning both the hip flexors and the lower abs. To perform an incline leg raise, lie on a slanted ab board. Lift your legs until the arch is gone from your lower back and it touches the board. This is the beginning of the movement and the lowest you'll lower your legs. Raise your legs up until your butt rolls off the board. Hold for a moment to feel your lower abs squeeze, and then lower your legs in a controlled fashion. Perform sets of 10 to 30 reps.
Side Jackknife
The side jackknife will target the side abdominals, known as the obliques, and the side hip flexors, known as the gluteus medius. The obliques cinch in the waist, making it more slender. The gluteus medius, when well-developed, defines the line of the gluteus maximus, providing a lean, athletic look to the hips. To perform a side jackknife, lie on your side on an exercise mat. Touch your top hand behind your ear. Stack your feet on top of each other. At the same time that you lift your top leg up, crunch your torso up. You'll feel a strong contraction in your side. Slowly return to the starting position. Perform sets of 10 to 20 reps. Because you can contract very hard at this exercise, you should certainly need a rest within 20 reps. If you don't, concentrate harder on the flex, rather than the movement.
References
- "Encyclopedia of Bodybuilding"; Robert Kennedy; 2008
- "Strength Training Anatomy 3rd Ed."; Frederic Delavier; 2010
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