Hip and Stomach Toning Exercises

Beautiful fit woman working out with dumbbells in gym

Challenging your stomach and hips with compound exercises is an efficient approach to toning and strengthening your muscles. The exercises work both muscle groups at the same time, burning more calories than if you did an isolation exercise for each one. Always consult with your doctor before starting an exercise program.

Bridge Your Muscles

This variation of the abdominal bridge challenges the abs, glutes and hips. Lie on your back, bend your legs and place your feet on the floor under your knees. Tighten your abdominal muscles and lift your hips off the floor. Align your shoulders, lower back and knees. Lift your right foot off the floor and straighten your leg. Do this while maintaining alignment. Move your right foot six inches to your right, return it to center and repeat. Complete 12 to 15 reps, lower your foot and do the same with your left leg.

Lower and Flex Them

Squats with oblique flexion tone your hips and strengthen your abs. Hold a dumbbell in each hand and stand up straight. Hang your arms by your sides and turn your palms toward one another. Position your feet shoulder-width apart and bend your knees slightly. Stick your hips out behind you and lower them until your legs form a 90-degree angle. Push through your heels and stand up. Pull your shoulder blades down and together. Lower the weight in your right hand down your right leg, stopping when you feel a stretch on the left side of your stomach. Keep your hips and shoulders squared as you do this. Squat, then lower the weight in your left hand. Complete this pattern 12 to 15 times.

Explore In Depth

Abdominal muscle recruitment and its effect on the activity level of the hip and posterior thigh muscles during therapeutic exercises of the hip joint. October 01, 2018
  • Sharon M.H. Tsang
  • Amanda H.M. Lam
  • Melody H.L. Ng
  • Kiki W.K. Ng
  • Cherry O.H. Tsui
Muscle Activation During Four Pilates Core Stability Exercises in Quadruped Position January 01, 2010
  • Bergson C. Queiroz
  • Mariana F. Cagliari
  • César F. Amorim
  • Isabel C. Sacco
The effect of back squat depth on the EMG activity of 4 superficial hip and thigh muscles. August 01, 2002
  • Anthony Caterisano
  • Raymond F. Moss
  • Thomas K. Pellinger
  • Katherine Woodruff
  • Victor C. Lewis