When you exercise your outer hips, you strengthen your abductor, gluteal and piriformis muscles. The result of your work is not just a more toned lower half. You also have the potential to improve posture, increase balance and help reduce back issues. To stay flexible, end your workout with some hip stretches.
Standing Abduction
Stand tall with your arms straight out to your sides. Contract your abdominal muscles and keep your right knee unlocked as you stretch your left leg straight out to the left side, then back toward your midline, without leaning your body toward the right. Try three sets of 12. To increase the intensity, use a recommendation from MayoClinic.com. Try the exercise with your right foot standing on a resistance band and your left foot through the handle of the other end. Focus on keeping the movement controlled. Repeat on the other side.
Side-Lying Abduction
You can also practice abduction from a side-lying position. Lie on your right side with your feet flexed and stacked. Rest your head on your right arm. Raise your left leg up a few inches, and then slowly lower it down. Repeat 10 to 12 times on each leg. Do two more sets, if desired.
Walking Lunges
Walking lunges significantly contribute to stronger gluteal and thigh muscles, which strengthen your outer hips. Perform the exercise with a weight in each hand for more intensity. Stand tall, then take an exaggerated step forward with your right foot. As your right foot comes to the ground, dip your left knee toward the floor. Push into your right leg as you lift your left foot off the floor to bring it out for its exaggerated step forward, and then dip your right knee. Continue until you've completed about 10 repetitions. Do two more sets.
Warrior III
This balancing yoga pose works your hips and legs. From a standing position, float your right leg straight back as you lean forward until your torso is parallel to the floor. Raise your right leg up until you feel your gluteals contract, and flex your right foot. Lengthen your right leg toward the space behind you. Contract your standing leg without locking your left knee. Your arms can stretch out to your sides, out in front of you or rest on your back. Hold onto a sturdy chair or wall if you need support. Breathe for seven to 10 breaths, then switch legs.
Fire Log Stretch
Try a spin on the standard cross-legged sitting position to deeply stretch your hips after working out. From a seated position, stack your right shin on top of your left shin. Each ankle is above or below a knee; you should have a triangular space between your legs. Sit up tall, then lean forward toward the floor if you want to feel the stretch more intensely. Hold for up to one minute before switching to your left shin on top of your right.
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