The hip and stomach, or abdominal, muscles have various functions that help you do daily activities such as sitting or standing upright, bending forward, standing up and walking. They work together to help you to bend forward and, individually, the hips allow for various leg movements while the abdominal muscles, or abs, facilitate motions of the torso. Because they are so important for everyday functioning, you should work to improve the strength of your hips and abs. This will improve your ability to move and decrease your risk for injuries. You can perform a variety of resistance exercises to strengthen your hips and stomach.
Squats
Squats exercise the hips through flexion and extension ranges of motion. You can use only your body weight for resistance or you can hold dumbbells in front of your shoulders if desired. Also, if you work out at a gym with squat racks, you can add resistance by holding a barbell across your upper back and shoulders. To perform squats, stand with your feet about shoulder width apart and then lower your body like you are sitting on a chair. When your thighs are parallel to the ground, powerfully stand back up and repeat for your desired number of repetitions. Keep your spine straight throughout the movement to protect your back.
Crunches
Crunches are arguably the most popular exercise for the abs. They utilize your body weight to resist your effort to flex the spine forward. To do the exercise, lie on your back with your knees bent and feet flat on the ground. Then contract your abs to lift your shoulders about 6 inches off the ground and slowly lower them back down. Repeat for as many repetitions as you want.
Hip Abduction
The hip abduction exercise strengthens the hip muscles that move your legs sideways away from your body. Like squats, you can use your body weight for resistance or add resistance by wearing ankle weights. To perform the exercise, lie on your left side with your legs stacked. Then repeatedly raise your right leg, slowly lower it back down, and repeat on the opposite side.
Leg Extensions
Leg extensions primarily use your abs to stabilize your upper body but also exercise your hips through flexion and extension. Use your body weight for resistance or wear ankle weights for extra resistance if desired. To execute leg extensions, lie on your back with your knees bent and feet elevated so your thighs and torso form a 90-degree angle. Then repeatedly extend both legs at the same time, keeping your feet off the ground, and flex them back to the starting position.
Hip Adduction
In contrast to the hip abduction exercise, the hip adduction exercise works the hip muscles that pull your legs sideways toward your body. To perform the exercise, lie on your right side with your right leg slightly in front of your left leg. Then repeatedly raise and lower your right leg. After exercising your right leg, switch sides and repeat.
References
- "Essentials of Strength Training and Conditioning (Second Edition)"; Thomas R. Baechle and Roger W. Earle; 2000
- American Council on Exercise: Ab Exercises
- American Council on Exercise: Butt and Hip Exercises
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