5 of the Best Hip Exercises for Women

Best Hip Exercises for WomenFinding the best hip exercises for women involves a number of important steps. The reason is that the moves you choose depend on the goals you want to achieve.  Are you looking to add flexibility to the area? Strength? What about relaxation?

Why Do the Best Hip Exercises for Women Matter?

In truth, finding the best hip exercises for you is important no matter your gender. The issue women often find is that they carry a lot of their tension in this region, but it is also an area that can be difficult to work and tone without using the right moves.

Carefully focusing on finding the best hip exercises for your unique body can help you to improve your balance, take strain off your lower back, and make it easier and more comfortable to go about your day.

What Are Some of the Best Hip Exercises for Women?

We’ve made a list! Let’s look at five of the best hip exercises for women.

Squats with Dumbbells

One of the best exercises for the hips is squats. A great idea is to add dumbbells to the equation for extra resistance. Simply hold the dumbbells in your hands and place them along your thighs. Go down into the squat position and then back up. Make sure that you perform a deep squat and keep your knees and toes aligned when going down. This will put maximum stress on your hips and hamstrings. Undoubtedly, the squat is the one of the best hip exercises.

Lunges with Dumbbells

If you want to isolate your hips and hamstrings, a great exercise for that would be lunges. To provide resistance, you can use dumbbells. Hold the dumbbells as you would when doing squats and work on each leg. You can complete a set for one leg and then move onto the next, or you can work each leg in an alternating manner. A great way to get more resistance is to do the walking lunge, but you will need a bigger space for that.

Towel Single-Leg Squats

One of the best hip exercises is towel single-leg squats. It combines the movements of the squat, lunge, and a couple of other exercises. Place a towel under one leg. Make sure the towel is rolled up neatly and the floor is not slippery. Extend the leg that is on the towel to the side and go down in the squat position with the other leg. Bring the towel leg back and stand up straight with the other leg. This exercise places strain on the hamstrings and hips as well as the inner thighs. The abdominal muscles are also trained.

Wide Stance Squats

The wide stance squat is particularly used by power lifters to lift heavier weights. But if used in a different manner, it is one of the best hip exercises. Simply extend your legs as wide as possible, yet still in a way that you are able to go down into the squat position. Point your toes outward or into the natural knee-bending position. Go down as far as possible in the squat position and then get back up. This will tone your inner thighs, hips, and hamstrings as well as your groin muscles.

Hip Raises

This is a simple yet effective exercise. You simply have to lie down on the floor or a mat. Keep your hands at your sides, against your thighs. Raise your hips as high as possible, as if you were doing a forward pelvic thrust. Hold for a couple of seconds and lie down again. Repeat for as many repetitions as possible.

Yoga for Hips Can Also Offer the Best Hip Exercises

Aside from strength training moves taking aim at working the muscles around the hips, yoga can also provide a fantastic complementary option.  Poses (asanas) such as the following can be great hip openers and strengtheners.  Adding them gradually as you improve your flexibility can be a great way to ease your tension and even improve your performance in the exercises listed above.

  • Happy Baby
  • Reclined Bound Angle
  • Thread the Needle
  • Frog
  • Half Pigeon, Double Pigeon or Reclined Pigeon
  • Low Lunge or Crescent Lunge
  • Camel Pose or Supported Back Bend
  • Dancer’s Pose
  • Reclining Hero Pose or Hero Pose (with block)

These are some of the best hip exercises that women can perform to strengthen the area and boost their flexibility and balance.

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