If you tend to gain weight in the buttocks and hip region, toning exercises can help firm up the muscles in these areas. While the buttocks, or gluteus maximus, muscles are the largest in the body, the muscles that lift the hips -- known as the hip abductors -- are smaller and deeper. The hip muscles are also known as the gluteus medius and gluteus minimus. To target and tone these muscles, focus on proper form and slow, controlled motions.
Hip Abduction Lift
Your hip abductor muscles rest on the outside of your hips and help you lift your legs. The hip abduction lift helps strengthen these muscles and can also tone the buttocks. Start by standing with your feet shoulder-width apart. Your hands can rest on a sturdy piece of furniture, a wall or your hips. Slowly lift your right leg to the side, bringing your foot off the floor about six inches. Hold this position for five seconds, then lower your foot. Repeat the exercise eight to 10 times, then switch to the left leg.
Sumo Squat with Leg Raise
The sumo squat and leg raise is a combination exercise move that strengthens the outer hips and glute muscles. Start by standing with your right foot on one step and your left foot flat on the floor. To increase the difficulty, hold a weighted bar over your shoulders. Bend your legs at the knees to lower your buttocks toward the ground. Push off with your left foot to straighten your right leg and lift your left off the ground. Lift only as high as you can while maintaining your balance. Slowly lower your foot to the starting squat position and repeat eight times. Switch sides to place your left foot on the step and repeat the exercise.
Supermans
Although the superman exercise does not require significant movement, it still strengthens the glutes and hips. Start by lying on your stomach with your arms extended in front of you and your legs extended straight with your ankles together. Slowly lift your arms off the ground, then lift your feet about four to six inches. Hold this position for five to 10 seconds, then lower the feet and upper body. Repeat this exercise five times. Rest for 30 seconds, then perform two additional sets.
Single Leg Bridging
The single leg bridging exercise targets the outer hips and glutes while strengthening the front of the thighs. Lie on your back with your left foot on the floor and your right leg extended. Extend your arms with your palms on the floor. Tighten your buttocks, and lift your buttocks and lower back off the ground. Your right leg should be at a 45-degree angle from the ground with your torso in a straight line to your knee. Hold this position for 10 to 15 seconds, then lower your body toward the ground. Repeat this exercise five times, then switch legs.
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