Ligaments connect your bones, so when the hip ligaments that connect your thighbone to your pelvis are weak, the results for you are less physical stability and strength. Weakness in your hips also leads to overuse injuries and strain, which you'll experience as pain in some portion of your hips. However, core exercises, Pilates exercises and cardio exercises strengthen the ligaments, tendons and muscles of your hips.
Exercise Ball Abdominal Leg Raises
The exercise ball abdominal leg raise is a core exercise that strengthens the hip through flexion. Hip flexion is when you bring your hips forward, like every time you lift your leg to take a step. To perform the exercise ball abdominal leg raise exercise, lie on your back, squeezing an exercise ball between your lower legs. Start with the legs straight, then raise them up toward the ceiling until your hips are at a right angle to your torso.
Small Circles
Small circles work the hips through hip rotation. Circling the femur -- the thighbone in the leg -- while the pelvis remains stable, strengthens the ligaments that connect the bones. Small circles are an easy Pilates exercise that you can do on any flat surface. To perform small circles with your left leg, lie on your right side with your right leg straight and your left leg stacked on top. Lift your left leg toward the ceiling and circle it forward and then backward without letting your pelvis move. Repeat with the right leg.
Up/Down Kicks
The up/down kick is another Pilates exercise. This exercise strengthens the ligaments through hip abduction and adduction. Hip abduction is when you bring your leg sideways, away from the body. Hip adduction is the opposite movement. The starting position for this exercise is lying sideways, as with the small circles. Point your toes and raise your top leg straight up toward the ceiling. Lower the leg slowly down again. Repeat on the other side.
Cardio Exercise
Most cardio exercises strengthen the hips. Cardio machines like steppers, elliptical trainers, step mills, and upright and recumbent stationary cycles involve movement and stabilization of the hip joint, and thus strengthen the ligaments. You can also run, hike or cycle outdoors if you prefer. This challenges your muscular endurance. Consult a physician for specific recommendations concerning the duration of your exercises, as this varies greatly, depending on injury and your current hip strength. Too much exercise can cause ligament strains, pulls or even tears.
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