The hips and butt are two areas that give the body the much sought after feminine curves. Exercises for these areas can be performed with a blend of free weights, machines and body weight. The best exercises are the ones that you do on a regular basis. Perform 10 to 12 reps, three to four sets and work out two to three times a week on nonconsecutive days.
Kickback Squats
Kickback squats are performed from a standing position with your feet shoulder-width apart. Lower your body down until your thighs parallel the floor. Lift back up, extend your right leg behind your body and extend your arms in front of your body simultaneously. Balance on your left foot at this point for a full second. Lower your foot down, squat again and lift your left leg off the floor and behind you. Alternate for a set of reps. When you extend your arms and leg, keep the knee of your planted leg slightly bent and try to get your body parallel to the floor.
Step-ups
Step-ups are performed with a workout bench. Stand behind the bench with your hands at your sides and feet together. Place your right foot on the bench and press your weight into it to lift your body off the floor. Let your left leg hang in the air behind you for balance. Lower your weight back down on your left leg and repeat. Do a set of reps and switch legs.
Leaping Lunges
Leaping lunges are performed in an explosive motion. Stand with your feet in a staggered stance. Lower your body until your front thigh parallels the floor and your back knee is an inch away from the floor. Jump in the air and switch your leg position so your other leg is now forward. When you land, lower into another lunge and repeat. Keep jumping and switching your leg positions for a set of reps.
Single Leg Hip Lift
Single leg hip lifts are done from a face-up position on the floor. Bend your knees and place your feet flat on the floor with your arms down at your sides. Press down with your feet and lift your hips in the air. Stop when you form a straight line from your shoulders to your knees. Lift your right leg straight in the air and hold for 3 to 5 seconds. Lower your foot back to the floor, lower your hips back to the floor for a moment and then push the hips back up. This time raise your left leg and hold it for 3 to 5 seconds. Lower yourself back down and continue to alternate back and forth.
Seated Abduction
Seated abductions are performed with a seated abduction machine and they focus on the outer thighs and hips. Sit on the machine with your legs in the padded levers and your feet on the foot rests. Grab the handles on the sides of the seat and extend your legs out at an angle. Slowly bring them back together and repeat. Do not let the resistance completely out when you do this exercise.
Lying Abduction
Lying abductions are performed with a dumbbell. Lie on your left side with your legs stacked on top of each other. Move your left leg behind your body at a slight angle and place the dumbbell on top of your right thigh. Hold the weight in place as you lift your leg up in the air as high as possible. Slowly lower your leg back down and repeat. Do a set of reps and switch sides.
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