The hips and abdominals include a complex array of muscles. Keep in mind that hip exercises can include those for the buttocks and thighs. Building strong hip and abdominal muscles can decrease back pain, increase balance and improve posture. Doing a variety of exercises and stretches for your hips and abdomen keep your workouts interesting and effective.
Identification
The abdominals include the rectus abdominis, the internal and external obliques; and the transversus abdominis. The hip muscles include the gluteals, quadriceps, iliopsoas, hamstrings and groin, or adductor muscles. The abdominals and many hip muscles are considered "core" muscles.
Function
The abdominals exist primarily to stabilize and support the body. The hip muscles stabilize the hip joints. The combination of hip and abdominal muscles allows the body to move in a variety of directions, including forward, backward and side-to-side. The obliques allow for twisting or rotation of the upper body, according to Len Kravitz, an exercise science researcher at the University of New Mexico. You can do exercises that strengthen the hips and abdominals at the same time.
For Strength
Use a V exercise or boat pose to strengthen your abdominals and hip flexors. From a seated position, lean back halfway to the floor and stretch your legs as straight to the ceiling as possible. Keep your feet and knees together. Hold the pose for three sets of five to 10 breaths.
The side plank effectively strengthens the abdominals, thighs and buttocks. From a push-up position, turn so the front of your body faces your right side. Make sure that your left hand is under your left shoulder. Raise your right arm straight up. Continue to lift your side body upward. Hold the exercise for five to seven breaths on each side. Repeat up to two more sets.
For Flexibility
To stretch the hips, try a wide-legged forward bend, which targets the inner and back leg muscles, according to "Yoga Journal." Stand on a nonslip surface, such as a fitness or yoga mat. Straddle your feet out so they are 4 to 5 feet apart. Keep your feet parallel so your toes point forward. Bend forward from your hips, bringing your hands to the floor. Try to put equal pressure into all parts of your feet. Hold the stretch for up to one minute.
To stretch abdominals, lie on your stomach with your elbows under your shoulders. If you need more stretch, move your hands out a few inches, then lift your elbows off the floor. Keep your shoulders down from your ears. To avoid lower back discomfort, avoid coming up too high.
Considerations
Most exercises are modifiable. For example, in the boat exercise bend your knees so your calves are parallel to the floor if you are unable to straighten your legs. You can bring your elbow to the floor in the side plank. Rest your head or hands on a book or block in a wide legged forward bend. Contact your physician before you start any new exercise program.
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