If you want to tone the hips, you can incorporate exercises into your workout routine that focus on the muscles in this area. You do not need to spend a lot of money on a gym membership or exercise equipment to work the hips. You can do exercises at home using your own body weight for resistance. To increase difficulty, you can add dumbbells or ankle weights.
Supermans
This exercise works the hips, glutes, shoulders and back muscles. Lie face down on an exercise mat with your arms extended in front of you and your legs together. Lift your legs a couple of inches off the floor while raising your arms at the same time. Keep your head facing the floor during the lift. Hold for five seconds and release to the ground. Perform 12 repetitions.
Lunges
A forward lunge is a standing exercise that focuses on the muscles in the hips, abs and thighs. Stand with your feet together and move your left leg forward. Place the weight on your heel as you lunge forward. Bend the knee in your right leg and push the hips toward the floor. Hold for five seconds and switch legs. Do 10 to 12 reps with each leg.
Hip Extensions
Muscles worked during lying hip extensions include the hips, legs, abs and quads. Lie flat on an exercise mat with your knees bent and your arms resting at your sides. Extend the left leg while keeping the right leg bent at the knee. Lift the body by using the muscles in the hips. Repeat the movement for the other side by bending the left knee and keeping the right leg straight. Aim for eight reps with each leg.
Squats
When you do squats, you are working the hips, knees, thighs and back. Stand with your legs shoulder-width apart and arms at your sides. Use your hips to drive the body down into a sitting position. Lift your arms out in front of you as you squat down. Drive the body back up into the starting position. Attempt one to two sets of 12 reps.
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