Exercises For Slimmer Buttocks & Hips

Exercises for the butt and hips often get listed together because the glutes are actually one of the muscles of the hips. The hip abductors and hip flexors are also hip muscles you can tone with exercise. These include the muscles of the outer thighs and pelvis. Hip exercises along with a moderate eating program will slim your hips for a tighter, smaller look.

Repetition Range for Exercises

Slimming the hips is a different goal than increasing hip strength or muscle size. Doing a high number of repetitions with a low number of sets accomplishes this better than working heavy weights. A rep range of 12 to 15 reps and one to three sets slims and tones without adding bulk.

Side Bridge Hip Abduction

The side bridge hip abduction exercise tones the gluteus medius, gluteus minimus and tensor fasciae latae muscles of the buttocks and outer thighs. These muscles are hip abductors. To perform this exercise, lie sideways with your legs straight and prop yourself up on your forearm. Use your arm to lift your hips and top leg toward the ceiling, then lower back to the floor. Raising the leg like this is hip abduction. If you find this exercise too difficult you can bend your knees. An exercise mat or small pillow under your forearm may provide comfort.

Dumbbell Step-up

The dumbbell step-up works the gluteus maximus and quads. The rectus femoris muscle of the quads is a hip flexor and works during each step-up motion of this exercise. To perform a dumbbell step-up, hold dumbbells in your hands with your arms at your sides and step up onto a stair, bench or aerobic step with one foot and then the other. Step back to the floor. Alternate lead legs and perform enough step-ups that each leg leads for a full set of 12 to 15 reps. An easier variation of this exercise is to step-up without weight. The heavier the weight used, the harder the exercise.

Flutter Kicks

Flutter kicks target the gluteus maximus, which is by far the largest of the muscles in the buttocks. The gluteus maximus extends the hip. Hip extension with the legs straight is all that happens in this exercise. Lie face down on a bench with your legs unsupported to perform this exercise. Kick your legs up and down, concentrating on activating the glute muscles and not just waving your legs sporadically behind you. One kick per leg counts as one repetition. This is a beginner-level exercise. Wearing ankle weights or attaching resistance cables via ankle cuffs makes this exercise more challenging.