Exercises To Flatten The Stomach & Hips

Core exercises focus on the muscles of the abs, glutes, inner and outer thighs, and other muscles that support your spine. Exercises that strengthen any of these muscles will to some degree use them all, but if you want to target the muscles of your hips and abs, there are some exercises that will use them more than others. Start with eight to 12 reps of each exercise and work up to three sets. Exercise three days a week.

Lying Butt Bridges

The lying butt bridge exercise works the muscles of the glutes, hamstrings and abs. It is a beginner exercise that is doable by almost anyone. Lie on your back. Bend your knees and put your feet on the floor about hip-width apart. Place your arms straight at your sides with your palms touching the floor. Squeeze your abs and glutes. Lift your hips up until they form a 45-degree angle to the floor. Keep your neck and shoulders on the floor. Hold yourself up for one to two seconds and then lower yourself slowly to the floor.

Straight-Leg Bicycles

The straight-leg bicycles exercise works the front and sides of the abs. It also works the inner thighs as you squeeze a stability ball between your legs. Lie on your back and extend your legs straight toward the ceiling with a ball held between your lower legs. Place your hands behind your head with your elbows bent. Lift your head and shoulders up and twist to the left. Twist your hips to the right to bring your right elbow toward your left knee. Twist your shoulders and hips in the opposite direction. This counts as one rep.

Glute Activation Lunges

Glute activation lunges are an advanced exercise that targets the abs, glutes, hips, hamstrings and thighs. You should concentrate on squeezing your abs and glutes throughout this exercise to get the most out of it. Stand with your feet hip-width apart and your arms held straight in front of you at shoulder height, palms down. Step your right foot across your left foot to a point on the floor in front of you that would be about the 10:30 position on a clock. Lift your left heel and bend both knees. Twist your arms and shoulders to the right. Twist your upper body back to center and push off your right foot to return your feet back the starting position of hip-width apart, side by side. Do a complete set, stepping forward with your right foot, and then repeat the exercise on the left.