The tummy contains a long muscle called the rectus abdominis and angular muscles on the sides called the obliques. The hips contain a grouping of muscles known as the abductors. In anatomical terms, these consist of the gluteus maximus, medius and minimus, and tensor fascia lata. Exercises to target your tummy and hips can be done with machines, free weights and body weight. Proper form is essential for both of these areas of the body.
Incline Crunches
Incline crunches work your lower abs. Lie face-up on a decline bench, with your lower shins hooked under the padded support and your hands on the sides of your head. Steadily lift your shoulders off the bench, and squeeze your abs forcefully. Slowly lower and repeat for 15 to 20 repetitions.
Seated Hip Abduction
Seated hip abduction is performed on an abduction machine. Sit on the seat with your feet on the foot rests, back against the backrest and hands gripping the handles at the bottom of the machine. Your outer thighs should be touching the padded lever arms at this point. In a steady motion, push into the pads, spread your legs into a "V" shape and hold for a second. Slowly bring your legs back together and repeat for 10 to 12 repetitions.
Twist Crunches
Twist crunches work your obliques, and they are done on the floor. Lie on your back with your knees bent, feet flat on the floor and hands on the sides of your head. In a steady motion, lift your shoulders off the floor, twist your torso to your left and move your right elbow toward your left knee. After holding for a second, lower yourself and repeat to your right side. Alternate sides 15 to 20 times.
Lying Abduction
Lying abduction works your hips from a side-lying position. Lie on your left side with your left leg slightly behind you and your right leg slightly forward. While holding a dumbbell on top of your right thigh with your hand, lift your leg in the air by contracting your hip muscles. Slowly lower your leg, repeat for 10 to 12 reps and switch sides.
Double Crunches
Double crunches work your upper and lower abs. Lie on your back on the floor with your legs lifted, knees bent 90 degrees and shins level to the floor. After placing your hands on the sides of your head, lift your shoulders as you pull your knees into your chest. Squeeze your abs forcefully, slowly lower and repeat 15 to 20 times. To make this exercise more challenging, extend your legs straight out instead of keeping them bent.
Cable Abduction
Cable abduction works your hips with the aid of a cable machine. Fasten an ankle cuff to your lower left leg just above your ankle and to a low setting on one side of the cable machine. Standing with your right shoulder facing the weight stack, lift your left foot off the floor, and move your leg in the air to your left in a sweeping motion. Slowly lower your leg, repeat for 10 to 12 reps and switch sides.
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