The midsection is an area where fat is often stored on men. The hips are a known problem area with women. Regardless of your gender, exercises can be performed for both areas to improve your tone and definition. Just be aware that dedicated exercises for these trouble areas will not translate to fat loss. That is known as spot reduction which is not possible. Use exercises for tightening the muscles and cardio for fat reduction.
Cable Abduction
Abduction is a motion that takes place when you move your thigh outward. This works the hip abductors which consist of the gluteus maximus, medius and minimus, and tensor fascia latae. Using a cable machine gives you added resistance to fully tax your muscles. Begin by attaching an ankle strap to your lower right leg and to a low setting on the machine. While standing with your left side facing the weight stack, raise your right leg in the air laterally to your right. Slowly lower it back down, repeat for a set of reps and switch sides.
Seated Abduction
The seated abduction works the hips with machine resistance. The seated abduction machine has a seat with padded levers that move outward. Sit on the seat with your legs resting on the lever arms and hands grasping the handles at your sides. Steadily move your legs outward into a "V" shape and bring them back together. To increase the resistance, slide a pin into the weight stack at the base of the machine.
Dirty Dog
A dirty dog is a body-weight exercise that works the hips from an all-fours position. Before you begin, make sure your hands are straight down from your shoulders and knees are right below your hips. Keeping your right knee bent 90 degrees, raise your leg in the air to your right side as high as possible while keeping your trunk steady. Slowly lower your leg, repeat for a set of reps and switch sides.
Stability Ball Abdominal Pull-in
A stability ball abdominal pull-in works the upper and lower abs, as well as the hip flexors. Begin in a face-down position with your hands shoulder-width apart on the floor and lower shins resting on the ball. Keeping your arms fully extended, roll the ball toward your head and tuck your knees into your chest. Hold for a second, slowly roll the ball back out and repeat. When you roll back into the starting position, be sure to keep your back straight.
Side Plank with Leg Raise
A side plank with leg raise not only works your obliques, but it also works your hips. The obliques run down the sides of the stomach diagonally. Start out on your right side with your legs stacked, right arm flat on the floor and perpendicular to your body and left hand on your hip. Steadily raise your hips in the air and form a straight line from your shoulders to your heels. As soon as you get into this position, lift your left leg in the air just past parallel to the floor. Slowly lower it down, repeat for a set of reps and switch sides.
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