Strengthening your core and hip abductor muscles can not only improve how you look by shaping your stomach and rear end, but it will also enhance your athletic performance while reducing your chance for lower back aches.
Your stomach, sides and lower back make up your core muscles. This group of muscles is used to stabilize your body during exercise; to provide balance and to maintain good posture. Hip abductor exercises target the gluteus minimus muscle that is located in your rear end and helps to move your legs away from your body.
Forward Lunge
The forward lunge exercise targets your hip abductors, oblique muscles located on the side of your stomach and abdominal muscles. You can perform this exercise using only your body weight or while holding a dumbbell in each hand. Stand upright with your feet together with your hands at your sides. Keep your stomach muscles tightened during the exercise. Step two to three feet forward with your right leg and maintain a straight back. Bend your right knee and lower your body towards the ground. Allow your left knee to bend at the same time. Continue lowering your body until both of your legs create 90-degree angles. Push off of your right foot to return to the starting position. Repeat the exercise with the left leg lunging forward.
Stability Ball Knee Tucks
This exercise challenges your balance while also strengthening your entire core. Keep your stomach tightened during the exercise and move slowly in and out of the movement. Lay on your stomach on the top of an exercise ball with your hands and feet on the floor. Use your hands to walk yourself forward until your lower legs are on the top of the ball. Slowly pull your knees in toward your chest as far as you can; this will pull the ball toward you. Straighten your legs to return to the starting position.
Stiff Leg Deadlifts
Deadlifts focus on training your lower back and gluteus minimus or abductor muscles. You can use two dumbbells or hold a barbell with both hands to increase the challenge. Stand upright with your feet approximately shoulder-width apart. Keep your back and legs straight during the whole exercise. Hold your arms directly in front of your thighs. Slowly bend only at the waist and allow the weight to drop towards the ground. Bend as far over as you can, pause for one second and slowly stand back up.
Stability Ball Walkout
This exercise is effective for toning your entire core and gluteus minimus at the same time. Keep your back straight and your stomach tight for the duration of the exercise to prevent injury and support your body weight. Start with your stomach on top of the ball with your hands and feet touching the floor. Use only your arms to walk yourself forward until your feet are on the top of the ball. Walk yourself backward using your arms until your feet almost touch the floor.
Member Comments