1. Connectors
While hip muscles are not typically singled out for spot building or reduction, they are vital to support the legs, pelvis, buttocks and abs. Hip muscles, or lliopsoas, need to be worked to maintain flexibility because of the constant motion they undergo during most sports, exercise regimens and daily movements. Any exercises that work the legs, abs and quads will, by extension, help to build stronger hip muscles.
2. Crunch it
Crunches and sit ups help to give you that six-pack of abs that are so desirable, while heavily working the hip flexors and strengthening the important core muscle groups. Lie on the floor and bend your knees. Wrap your hands behind your head just to keep them out of the way. You want your abs and hip muscles to do all the work. Lift your head and keep your head level to look at the ceiling. Build to 100 reps at least three times a week. Lie on a bench with handles under which you can wrap your ankles, or stick your feet under a heavy table while performing crunches to take off any of the movement in your feet that take away some of the pressure.
3. Raise Your Legs
Leg raises from any number of positions are great additions to any workout. Do them standing and holding your balance with hand on a wall or pole. Raise your leg forward, backward and to the side. Lie on the floor on your side and raise your leg. Add ankle weights to give it more resistance. Swing each leg forward and backward while keeping it three inches above your body. Leg raises can be done in rapid repetitions for toning or as holding isometric exercises to build bulk.
4. Walk and Lunge
Walking lunges work all the muscles connected to the hips flexors and provide good resistance to build the hip muscles. You can do these with or without free weights in each hand. Put your hands on your hips and take big step forward. Bend the forward knee and move your weight into the bend. Do not bounce when you do this to avoid tearing the muscles. Keep both feet planted firmly on the floor for balance. Bring the other foot forward and stand straight. Continue a lunge with the opposite foot. Don't lunge so low that your knee touches the floor. Twenty lunges three times a week will give you a good workout.
5. Squatters
Squats work the hip muscles in a diagonal position. With your hands on your hips and feet set shoulder length apart, pretend that you are going to sit on a chair. Rise back up, holding your abs in and your back straight. Squats can be hard on the knees, so if you have knee problems, you might want to avoid this exercise.
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