If you need a lower body strengthening exercise that tones your hips and glutes, the hip hinge on a ball can be effective. The hip hinge uses your hips as a fulcrum between your upper and lower body. You raise and lower your upper or lower body as resistance to tone and shape your hips. The ball provides a comfortable support for one hip hinge variation or a stability challenge for the other variation. Allow for one day of rest between sessions when doing this hip workout for your muscles to recover.
Back on Ball
Step 1
Sit on top of an exercise ball. Walk your feet away from the ball until your head and shoulders are supported by the ball.
Step 2
Bend your knees. Position your feet slightly wider than hip width. Align your knees with your ankles.
Step 3
Cross your arms over your chest. Place your right hand on your left shoulder. Place your left hand on your right shoulder.
Step 4
Exhale and raise your hips until they are parallel with your torso. Maintain this position for three seconds.
Step 5
Inhale and lower your hips toward the floor. Keep your knees in a vertical alignment with your heels as you lower your hips.
Step 6
Perform two to three sets of 10 to 12 hip hinges.
Feet on Ball
Step 1
Lie face up on the floor. Straighten your legs. Place your feet three to five inches apart on top of the stability ball.
Step 2
Straighten your arms and extend them onto the floor in line with your shoulders. Face your palms toward the floor.
Step 3
Exhale and raise your hips. Lift your hips until your body and legs are in a straight line. Keep your neck as still as possible and look up at the ceiling.
Step 4
Inhale and lower your hips to starting position.
Step 5
Repeat the hip hinge for two or three sets of 10 to 12 repetitions.
Tips and Warnings
- Increase the challenge of either variation by performing the hip hinge with one leg at a time. Place your right foot on the floor and cross your left foot over your right knee for the back on the ball hip hinge. Straighten your right leg toward the ceiling and keep your left foot on the ball for the feet on the ball variation.
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