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Hip toning exercises can be done at home with little to no equipment, and are especially important for women who carry extra weight around their hips. The article suggests three exercises to tone the hips, which should be done in sets of 15 repetitions and increased as strength develops. Beginners should start by doing these exercises twice a week and get a clean bill of health from a doctor before beginning.
Toning the hips can be part of an exercise routine for everyone, but it is often of key importance for women because many women are predisposed to carrying extra weight around their hips. Hip toning exercises can be done at home with little to no equipment, although light weights or ankle weights can sometimes be helpful. Hip toning exercises generally consist of repetitions of exercises that target the muscles of the upper thigh, outer thigh, and buttocks.
The following exercises are some great exercises to help tone the hip area. For beginners, these exercises should be done in sets of 15 repetitions. Start with a single repetition and then increase as strength in the hip area develops. Beginners should also start by doing these exercises twice a week and increase the frequency from there. As with all exercise regimens, be sure to get a clean bill of health from a doctor before beginning.
The first exercise to tone the hips is a seated exercise. Sit on a mat with your legs stretched out in front of you and parallel to each other. Get balance by placing your palms on the floor on either side of your hips. Lift one leg about a foot (about 30 centimeters) off the floor. Hold the position as you rotate the raised ankle 15 times clockwise and then 15 times counterclockwise. The intensity of this exercise can be increased by using ankle weights.
The second exercise to tone the hips begins by lying on a mat with the legs stretched out in a parallel position. Bend your right leg so that your foot is flat on the mat. Then lift your left leg one foot (30 centimeters) off the floor. Lower your leg onto the mat. Repeat this action 15 times and then do the same exercise with your left leg bent and your right leg doing the movement.
The next exercise to tone the hips requires the use of weights. Start with the lightest weights you can find, around two pounds (just under a kilogram). As strength in the target area increases, the weight of the dumbbells can be increased. Stand up straight with your feet hip-width apart holding dumbbells at your sides. Squat down and slowly start to rise up, keeping your head and chest up.
These three exercises are great for those interested in toning the hips, losing a bit of weight in that area, and strengthening the muscles in the hips. There are other exercises that are great for toning the hips, but these three are great to start with.
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