You can strengthen and tone your hips in four ways, asserts Jim Clover. In this book "Sports Medicine Essentials: Core Concepts in Athletic Training and Fitness," Clover writes that hips can be exercised by abduction, adduction, flexion and extension. The abduction and adduction movements strengthen the groin and and lateral thigh muscles. The flexion and extension exercise move the hips forward and backward, strengthening the quadriceps, hamstrings and gluteals.
Balance Ball Exercises
Debra J. Rose describes various exercises for the hips done on a balance ball in her book "Fallproof!: A Comprehensive Balance and Mobility Training Program." Sit firmly on the ball with feet flat on the floor and spread hip-width apart so you can maintain a steady balance. Place your hands on your thighs. Remember to keep your shoulders relaxed and breathe deeply throughout the exercises. Begin to move your hips forward and backward, or in flexion and extension, for three counts each. Return to centered position after each weight shift. Next move your hips from right to left, or adduction and abduction exercises, for three counts each, stopping in the center each time. After you have done each for some time, try doing it with your eyes closed to gain a sense of balance.
Yoga Exercises
Your hips can easily become tight due to walking and running, so it is important to stretch them to gain more mobility, states the Yoga Journal. Yoga also exercises and tones the muscles with each pose. Begin by lying on the floor, with your knees bent and feet resting on the floor. Inhale and bring one knee into your chest at a time and then squeeze your knees into your chest and let them fall to the left side. Keep your shoulders on the ground. Your knees should be at a 90-degree angle on the floor to your body. Experiment with this slowly until it is comfortable for you. Repeat the stretch on the right side of the body several times until you feel your hips opening.
Squat Exercises
William J. Kraemer and Steven J. Fleck write in their book "Strength Training for Young Athletes" that squat exercises work the whole hip area. You can accomplish a simple squat workout without the use of weights. Stand with your feet hip-width distance apart and keep your back straight. Keep your torso straight and all times and gently squat up and down, using your own body weight as resistance. Do not rise onto your toes during the exercise. Repeat the exercise a number of times for as long as you can until you feel the heat in your hips.
References
- "Sports Medicine Essentials: Core Concepts in Athletic Training and Fitness Instruction"; Jim Clover; 2001
- "Fallproof!: A Comprehensive Balance and Mobility Training Program"; Debra J. Rose; 2009
- Yoga Journal: Hips Too Tight?
- "Strength Training for Young Athletes"; William J. Kraemer, Steven J. Fleck;
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