The term "hip" specifically refers to the area of the body adjacent to the buttocks and including the hip joint and the femur or thighbone. The term has come to describe the buttocks as well; hip measurements include the butt at the widest part. Exercises combined with weight-loss diets can help shape pudgy hips and tighten unflattering "saddlebags."
Side Leg Raise
Lie on your left side on the floor. Support your head with your left hand and put your other hand in front of you for balance. Raise your right leg approximately 12 inches and hold this position for 10 seconds, then slowly lower the leg to within a few inches of the bottom leg. Start with five repetitions and work up to 15. Turn over and repeat on the other leg.
For additional resistance, use ankle weights or hold a light dumbbell against the upper leg.
Hip Flex
Lie on the floor, face up, and spread your legs open as far as possible. Turn your legs and feet out and hold that position for 10 seconds. Then turn your feet and legs inward, so that your toes are pointing in, and hold that pose for 10 seconds. Increase your repetitions as the movement gets easier.
Bridge
Lie on your back on a firm surface with your arms at your sides and your knees bent, with your feet about 12 inches from your body. Slowly push your hips up, clenching your butt muscles gently, and hold the position for five seconds, and then lower your body to the floor. Repeat five times to start, working up to 10 repetitions. Keep your body line straight and do not arch your back. This exercise works abdominal muscles and butt muscles and is also useful in toning the back muscles.
Side Leg Lift
Get down on hands and knees on the floor with your knees hip-width apart and your hands under your shoulders. Contract your abdominal muscles. With your back straight, draw one knee forward toward your chest. Keeping your knee bent, extend your leg outward to the side as far as it will go, then draw it inward. Repeat 10 times, and then switch to the other leg.
In a variation of this movement, start with the same position on all fours, then extend one leg back and up as far as it will go. Hold the position, then repeat with the opposite leg.
Ball Squeeze
Use a firm ball the size of a soccer ball. Lie on the floor on your back with legs bent and your feet at shoulder width apart. Place the ball between your knees. Contract your buttocks muscles and press your knees together firmly against the ball. Hold the position for 10 seconds, and then relax. Work up to 20 repetitions.
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