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At SportsRec, we strive to deliver objective content that is accurate and up-to-date. Our team periodically reviews articles in order to ensure content quality. The sources cited below consist of evidence from peer-reviewed journals, prominent medical organizations, academic associations, and government data.
- American College of Sports Medicine: ACSM Issues New Recommendations on Quantity and Quality of Exercise
- American College of Sports Medicine: ACSM Issues New Recommendations on Quantity and Quality of Exercise
- American Council on Exercise: Glute Bridge
The information contained on this site is for informational purposes only, and should not be used as a substitute for the advice of a professional health care provider. Please check with the appropriate physician regarding health questions and concerns. Although we strive to deliver accurate and up-to-date information, no guarantee to that effect is made.
Hip and Stomach Toning Exercises

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.
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References
- American College of Sports Medicine: ACSM Issues New Recommendations on Quantity and Quality of Exercise
- American Council on Exercise: Glute Bridge
- President's Council on Sports, Fitness, and Nutrition. Ways to Be Active. U.S. Department of Health and Human Services. 2017.
- Fradkin AJ, Zazryn TR, Smoliga JM. Effects of warming-up on physical performance: a systematic review with meta-analysis. The Journal of Strength & Conditioning Research. 2010 Jan 1;24(1):140-8. doi:10.1519/JSC.0b013e3181c643a0
- Machado M, Koch AJ, Willardson JM, Pereira LS, Cardoso MI, Motta MK, Pereira R, Monteiro AN. Effect of varying rest intervals between sets of assistance exercises on creatine kinase and lactate dehydrogenase responses. The Journal of Strength & Conditioning Research. 2011 May 1;25(5):1339-45. doi:10.1519/JSC.0b013e3181d680d6
Writer Bio
Judy Bruen is a private certified personal trainer and wellness coach. She holds dual master's degrees from Boston College in clinical social work and pastoral ministry. She currently works with individuals on fitness, health and lifestyle goals.