The hips, stomach and butt are three areas that give the body that sought-after curvy appearance. You can help tone these these areas with the help of free weights, body weight and a group of key exercises. Aim for 10 to 12 reps with each one and do three to four sets.
Squats
Squats are performed in a squat rack with a barbell. They focus on the butt, hips and the rest of the leg muscles as well. Step under the bar and hold it over the tops of your shoulders. Place your hands in a wide grip. Hoist the bar off the supports. Take three steps back and stand with your feet shoulder-width apart. Look forward, keep your back straight and lower yourself toward the ground. Stop when your thighs parallel the floor and stand back up. Stop just short of locking out your knees and repeat.
Lunges
Lunges are performed while holding dumbbells at your sides. They focus on the butt, hips and hamstrings. Step forward with your right foot and lower your body down by bending your knees. Stop when your right thigh parallels the floor and your left knee is 1 inch above the ground. Stand back up, bring your feet together and repeat the lunge with your left leg. Bring your feet back together and continue lunging, with each foot leading.
Single Leg Deadlifts
Single leg deadlifts are done with dumbbells. They target the butt and hips. Hold dumbbells straight down in front of your body, with your palms facing you. Lift your left foot off the floor and extend your leg behind you, slightly. Bend forward and lower the weights toward the floor as you raise your left leg up in the air behind you. Try to get your leg parallel to the floor. Slowly come back to the starting point and repeat. Do a set of reps and switch legs. Maintain a slight bend in your standing knee throughout the movement.
Side-Lying Leg Lifts
Side-lying leg lifts isolate the hip muscles. Lie on your right side with your legs stacked on top of each other. Bend your right knee so your lower leg is behind your body. Keep your left leg straight. Raise it up in the air as high as you can. Slowly lower it down to a point right above the ground, and lift it back up. Repeat for a set of reps and switch legs. You can wear ankle weights to increase the resistance with this exercise.
Bicycle Maneuvers
Bicycle maneuvers work the entire abdominal wall, and they also recruit the hips. Lie on your back with your legs raised, knees bent 90 degrees and shins parallel to the floor. Place your hands on the sides of your head and lift your body into a crunch position. Bring your left elbow toward your right knee as you extend your left leg. Reverse the motion. Bring your right elbow toward your left knee as you extend your right leg. Keep alternating back and forth in a smooth, cycling motion.
V-Ups
The V-up exercise works the upper and lower abs simultaneously. It is performed from a face-up position on the floor. Straighten your legs and extend your arms over your head. Lift your arms and legs at the same time and try to touch your hands to your toes. Your butt should be the only body part on the ground at this point. Reverse the movement and repeat.
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