The hips, thighs and waist are all areas that make the curves on the body. Regardless if you are male of female, you can tone up these regions with the right mix of weight training exercises. The main muscles you need to work are the quadriceps and hamstrings, which are the thighs muscles; abductors, which are the hip muscles; and rectus abdominis and obliques, which are the waist muscles.
Squats
Squats work your quads which are on the front of your thighs and hamstrings which are on the back. Your hips also get recruited for stability. These can be done in a squat rack with a barbell. Step under the bar, rest it across the tops of your shoulders and place your hands on it with a wide grip. After lifting bar from the supports, take three steps backward and stand with your feet shoulder-width apart. Slowly lower yourself down by bending your knees. Once your thighs parallel the floor, stand up and repeat 10 to 12 times.
Walking Lunges
Walking lunges work your quads, hamstrings and hips simultaneously. Stand with your feet hip-width apart and hold dumbbells at your sides. After stepping forward with your left foot, lower yourself down by bending both knees. Once your left thigh parallels the floor and your right knee is an inch above the floor, stand up and lunge forward with your right leg. Continue to alternate back and forth until you've done 10 to 12 reps with each leg.
Hamstring Curls
Hamstring curls require the use of a stability ball. Lie on your back with your arms at your sides and your lower calves resting on the ball. After pressing down with your heels and lifting your hips, roll the ball toward your body by contracting your hamstrings. Once your heels are by your butt, lift a slight bit higher and hold for a second. Carefully roll the ball back out and repeat 10 to 12 times.
Standing Abduction
Standing abduction works your hips with the weight of your body. Stand with your feet hip-width apart and place your hands on your hips. Steadily lift your right foot off the floor and raise your leg in the air to your right as high as possible. Slowly lower and repeat. Once you've done 10 to 12 reps, switch sides. To increase the resistance, wear ankle weights.
Leg Raises
Leg raises target your lower abs and they are done from a face-up position on the floor. Place your hands under your butt and lift your legs 6 inches off the floor. This is your starting point. Carefully lift your legs up until the soles of your feet parallel the ceiling. Slowly lower and repeat for 15 to 20 repetitions.
Side Planks
Side planks work your obliques which are found on the sides of your stomach. Lie on your right side with your legs stacked and your forearm perpendicular to your body. In a steady motion, lift your hips up until you form a straight line from your armpit to the outside of your foot. Hold this position for 30 to 45 seconds and switch sides. Perform four to five sets. To increase the challenge, place your hand on the floor.
Ball Crunch
Ball crunches work your upper abs and they are done from a face-up position. Lie on the ball with your shoulders and head slightly elevated. Your knees should be bent and your feet should be shoulder-width apart on the floor. After placing your hands by your ears, lift your body up and squeeze your abs forcefully. Slowly lower and repeat for 15 to 20 repetitions.
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