If you want to have an appealing physical appearance, you should have well-toned hips. But they are some of the most problematic areas, and women are more troubled with hip problems as compared to men. This is because, a woman’s body has the tendency to store fats in lower parts of the body that include hips and thighs. Excess amount of fat deposition in these areas makes the entire physical appearance very unsightly. Such women should perform hip exercises or glute exercises, and burn those excess fats stored in the body. Lunges, squats, dead lifts, etc. are some of the most effective exercises to tone your hips. To achieve good results, one should perform them on a regular basis.
List of Workouts
Lunges: Lunges are considered as the best exercises for obtaining tight buttocks. You will require a pair of light weight dumbbells to perform these lunges. First, stand in an upright position, and hold a pair of dumbbells in your hands. Let the dumbbells hang toward your sides. Now, keep your back straight, step forward with your left leg, and go down to touch the floor with your right knee. When the right knee touches the floor, your right thigh should be perpendicular to the floor, and your left thigh should be parallel. Both your knees should bend at right angles, and the bent right knee should not go beyond the toes of your right foot. Get back to your original position, and repeat the same with the other side. Static lunges, side to side lunges, wheel lunges, and low lunges are some its variations.
Glute Kickbacks: To perform this, rest your body on the floor so that your back faces the ceiling. Rest your body on your palms and knees, and do not arch your back. In this starting position, your forelegs and torso should be parallel to the floor, and your thighs should make right angles with the floor. Now, raise your left knee off the floor, and push the left foot backward. This action should be similar to kicking back. Then, bring your left leg to your starting position, and perform 10 more repetitions. Repeat the same steps for your right side.
Butt Bridge: This is a very simple, yet effective exercise to tone your hips. To perform butt bridges, lie down on the floor on an exercise mat, keep your feet flat on the floor, and bend in your knees so that they point towards the ceiling. Rest your arms towards your sides by resting the palms on the floor. Now, raise your pelvic area off the floor, and move it toward the ceiling. Try to elevate your body at an angle of 45 degree with the floor. When you raise your pelvis, flex your buttocks for one second; then go back to the original position, and do 10 more repetitions. This exercise can also be performed by resting your heels on an exercise ball.
Dumbbell Squat: You will require a heavy weight dumbbell to perform this exercise. Hold the edge of the dumbbell with both your hands, and let it hang in front of your body between your legs. Now, keep your back straight, and go down until your thighs are parallel to the floor. Make sure that you bend your knees at right angles, and do not arch your back. Return to the starting position, and perform 10 more repetitions.
So, these were the steps to perform some effective hip exercises for women. Include these exercises in your workout routine, and get a nice, well-toned hip. Good Luck!