Consolidate your workout with exercises that tone your hips and stomach simultaneously. Your stomach muscles commonly are referred to as your abs, or abdominal muscles. The main muscle in your hips is the gluteus maximus, which helps form the muscle group that makes up your butt. As a general rule, healthy adults should perform up to three sets of eight to 10 resistance training exercises -- eight to 12 repetitions each -- three times a week.
Forward Lunge
Perform forward lunges to target your hips and stomach at the same time. Stand with your feet together and your arms relaxed by your sides. Take a large, steady step forward with your left foot. As your left foot reaches the floor, bend your knees 90 degrees to absorb the shock and intensify the exercise. Your left foot should rest flat on the floor with your right foot flexed and your heel off the floor. Return to the starting position. Repeat the lunge on your other side to complete one repetition. Add dumbbells for a more challenging exercise.
Body Weight Squats
Use your body weight as resistance to tone your hips and stomach. Stand with your feet shoulder-width apart and your feet parallel or turned slightly outward. Rest your arms by your sides, with or without dumbbells, to assume the starting position. Bend your knees as much as 90 degrees -- without letting your knees pass your toes -- as you lift your arms out in front of you with your elbows slightly bent for balance. Return to the starting position to finish one repetition.
90-Degree Lift with Stability Ball
Use a stability ball with 90-degree lifts to target your abs and thighs. Stand with your feet shoulder-width apart. Bend at the hips to bring your torso parallel to the floor. Place your palms atop a stability ball for balance. Lift your left leg out to the side with your foot flexed until it's parallel to the floor. Do one to three pulses. Return your leg to the starting position. Complete a set on your left side before switching to your right leg.
Bird Dog
Do the bird dog to target your hips and stomach together. Get down on your hands and knees with your legs hip-width apart and your palms directly under your shoulders. Lift your right arm to shoulder height in front of you as you extend your left leg behind you. Hold this form for one to five breaths. Return to your starting position. Repeat with your left arm and right leg to complete one repetition.
References
- American Council on Exercise; Bird-Dog; 2011
- American Council on Exercise; Bodyweight Squat; 2011
- American Council on Exercise; Forward Lunge; 2011
- "Fitness" magazine; The Short Shorts Workout; Tiffany Rothe; 2011
- Centers for Disease Control and Prevention; How Much Physical Activity Do Adults Need?; February 2011
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