If sagging hips are your problem area, you don't have to spend your life in long T-shirts. Instead of hiding your hips, incorporate some hip-lifting exercises into your fitness routine to shape, tone and tighten your hips. Consult your doctor before adding new exercises to your routine, especially if you have health conditions or injuries.
Ball-Hip Extension
Use a balance ball to add intensity to your workout and tone your hips with the hip-ball extension exercise. Place a stability ball on the ground and lie down on top of the ball on your stomach. Place your hands on the floor in front of the ball with your elbows straight and your hands approximately shoulder-width apart. Balance the rest of your body weight on your toes and straighten your knees so your butt is pointing in the air. As you push into the ground with your hands, raise both legs up in the air so they're at the level of your torso, keeping your knees straight. Lower your legs back to the starting position, then repeat 14 times.
Standing Side Kick
Work your outer hips with the standing side kick exercise. Stand up straight with your feet hip-width apart and your hands on your hips with your elbows bent. Lift your right leg out to the right side gradually over three counts until it is at the height of your hip. Keep your knees straight and stay in the position for one breath, then lower your leg slowly over three additional breaths. Repeat 15 times on this side, then switch and do 15 more reps.
Dead Lift to Hip Opener
The dead lift exercise will tone the core, legs and butt. Stand up straight with your feet together. Hold a medicine ball in both hands, directly in front of your chest. Lift your right leg, extending it behind you while keeping your knee straight. To maintain your balance, lean forward at the hips as your reach the ball forward with both hands extended and your elbows straight. Both your leg and your arms should make a parallel line to the floor. Slowly rotate your body back to the starting position and repeat 10 times total on each side.
Hip Raise
Tone the outer hips and hip flexors with the hip raise exercise. Lie down on a yoga mat or towel on your back, with your knees bent and both feet on the ground. Lift your hips off the ground and straighten your left leg as you point your toes directly in front of you. Hold the position for one breath, then rotate your left leg out to the left side, making a 90-degree angle with your body. Hold for one breath, then bring your leg back to center and lower it to the ground. Do a total of 10 reps, then repeat with the right leg.
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