Hip Exercises To Gain Roundness

Your posture and amount of muscle and fat mass you have determine the roundness of your hips. If your pelvis is tucked in beneath your spine, then it would appear flat, and your lower spine lacks its natural extension. Improve your posture first before doing exercises that strengthen your hips, suggests Anthony Carey, author of "Pain-Free Program."

Standing Hip Hinge

This exercise increases lower spine extension and stretches your buttocks and the back of your legs. Stand with your legs about shoulder-width apart, and point your toes forward. Place your palms on your lower back with your fingers pointing down. You should feel a stretch in your anterior shoulders and chest. With your legs straight, bend your torso forward at your waist until you feel a stretch in your hip and legs. Do not round your back, and maintain your eyes in front of you. Take three to four deep breaths, and return to starting position. Do 10 reps for two to three sets.

Kettlebell Deadlift

The deadlift is a hip and spinal stability exercise that strengthens your buttocks and improves your posture, according to physical therapist Gray Cook, co-founder of Functional Movement Systems. Use a kettlebell for this exercise because its natural weight displacement and its handle's height is higher than a dumbbell.

To do a deadlift, stand with your legs about shoulder-width apart, and bend your knees slightly. Bend your torso forward at your hips, and grab the kettlebell with your knuckles facing forward. Exhale and push your buttocks forward and your legs against the ground. This force brings your torso upright, stabilizes your abdominals and spine, and lifts the kettlebell off the ground. Do not lift with your arm or shoulder. Bend your torso forward to lower the kettlebell back down. Do six to eight reps for three sets per side.

Free Weight Squats

Hold two 20-lb. dumbbells over your shoulders with your knuckles facing out to your sides. Stand in the same position as the first exercise. Squat down as low as you can while keeping your torso upright. Exhale and stand back up without losing your posture and form. Do 10 to 12 reps for two sets. You can also do this exercise with a barbell held in front of you or with two kettlebells.

This exercise strengthens all hip and leg muscles, and improves abdominal and spine stability. When combined with the previous exercises, it should help you improve your hip's roundness.