Lay down on the floor, then bend one of your legs, while keeping the other one straight. Raise the straight leg of the floor, in order to form a 45 degree angle.
Your arms should be placed on your sides, relaxing. Then press through your heel and brace the core muscles in order to lift your hips off the ground.
Once your hips are in the air, make sure you form a straight line from your feet to your shoulders. Hold that body position for a couple of seconds, then go back in the starting position. You should do about 15 repetitions.
Then you can do the same thing but with the other leg, and do the same number of repetitions. Make no pause between these sets.
4. Step-Ups
Find a bench or a step, that when you stand in front of it and place one leg on it, your knee should form at least a 90 degree angle. Then you should step up about 20 times or more, then do it with the other leg. Make sure that when you step up you put both legs on the bench or the step.
Be careful, when you step down, go down with one leg, then bring the other one as well. Make sure both of your legs are on the ground.
Then you may do it with the other leg as well, do 20 repetitions or more.
5. Squat Step with Resistance Band
With this killer move you will be able to tone your glutes and quads. Make sure the movements you make are quick, forth and back, do it for a minute, as much repetitions as possible.
6. Plank Booty Leg Lifts
Get an exercising ball, lie on it and use your hands to walk your upper body off the ball, in order to only keep your feet on the ball. Make sure the hands are aligned with your shoulders.
Make sure your body is completely straight, keep your back and butt straight and parallel to the floor, also maintain a stability.
Then raise one of your legs in the air, and lower it on the ball, but when you lower it do not touch the ball. This is one rep, you should be able to do at least 10 repetitions with each leg. Then when you are done switch legs.
7. Squat with a Kick
Stand tall with you feet, shoulder-width apart. Then kick in front of you with one of your legs and bring it in the starting position.
Then do a squat, once you’ve done it kick with the other leg and do another squat. This is the exercise, you should do at least 15 repetitions. This exercise is the one that is targeting your hip area the most.
