Effective Hip Toner Exercises

The hips contain four groups of muscles: the adductors, abductors, flexors and extensors. Exercises that challenge these areas tone, strengthen and tighten the hips. The American College of Sports Medicine recommends two weekly sessions of weight training exercises, and you should include hip toning exercises in your routine. Strong hips reduce symptoms of osteoarthritis and improve body composition and posture.

Lateral Resistance Band Walking

Resistance band walking strengthens the adductors, located on the outside of the hips. The adductors lift the legs away from the body. Sit on a chair and put both of your feet inside the resistance band. Widen your feet six inches. Pull the band up your legs and rest it on the largest part of your calves. Stand up, bend your knees slightly and straighten your back. Step your left foot six inches away from your right foot. Follow with your right foot, maintaining a 6-inch gap in between your feet. Continue this pattern for nine more steps. Reverse your direction and lead with your right foot. Complete a total of 10 repetitions. To make this exercise more intense, take wider steps.

Plie Squats

The gluteal muscles and the hamstrings, located on the back of the thighs, extend the hips. The adductors, or the inner thighs, pull the legs toward the body. The plie squat tones and strengthens these three muscle groups. Stand with your feet slightly wider than shoulder-width and bend your knees a little. Turn your toes out 45 degrees. Straighten your back and tighten your abdominal muscles. Straighten your arms and lift them directly in front of your body, stopping when they are parallel to the ground. Stick your butt out behind your body and align your knees directly above your ankles. Lower your hips toward the ground, stopping when your hamstrings are parallel to the ground. Push up through your heels, return to standing and repeat until you complete 15 repetitions.

Glute Bridge And Inner Thigh Squeeze

The glute bridge and inner thigh squeeze challenges the adductors and the glutes. A weighted ball increases intensity during this exercise. Lie supine on a mat. Bend your knees and rest your feet on the mat 12 inches in front of your hips. Widen your feet and knees until they are hip-width apart. Place the weighted ball in between your thighs; squeeze your thighs against the ball to hold it in place. Extend your arms and rest them on the mat, directly next to your hips. Tighten your abdominal muscles and lift your hips off of the ground, stopping when they form a straight line with your knees and shoulders. Hold this position for 45 seconds.