Anatomically, the hip refers to the section of pelvis where the thighbone inserts below the bottom of the pelvic bone on each side. The muscles that surround and attach to the hip are thick and important ones, according to eOrthopod.com. They include the muscles of the gluteus and the inner and outer muscles of the upper thighs. Weight-bearing exercise, stretching and low- to moderate-impact movements can all enhance the hip.
Walking
Walking is a way to enhance both the strength and the shape of the hip area. The linear movement of the legs makes walking an excellent way to exercise the muscles of the leg that attach at the hip. Larger strides enhance the flexibility of the hips and the set of muscle attachments known as the hip flexors.
You can do walking without the level of impact found in other forms of exercise, such as running or jumping rope. Thus, it is a good choice for beginners and those rehabilitating from injury or illness. If walking on a treadmill, the American College on Sports Medicine suggests a walking posture of shoulders back, head up and slightly forward, and abdominals tight.
Dancing
Dancing is a versatile approach to exercising the hip because it includes a wide range of forms, tempos, exertion levels and movement qualities. Dancing as exercise includes aerobics, social and ballroom dancing, more formal practice such as ballet or modern dance, Jazzercise, Zumba, tap dance, folk and square dancing.
Multi-directional movements enhance the hip by working the area from all sides and at a variety of angles. Dancing can also enhance flexibility in hip joints. In the article “Stretching: Focus on Flexibility,” The Mayo Clinic staff describes dancing as a powerful tool for injury prevention and improved circulation.
Swimming
Resistance from the water provides support for the hip structure during swimming and other water exercises. With swimming, there is no impact of the foot striking the ground, which helps protect hips from injuries associated with high-impact activities like jumping and running.
Swim strokes offer different planes and ranges of motion to work on the hip. Movements include flutter kicks, frog-like kicks and the sidestroke, which requires a scissor motion performed equally on both sides.
Weights
Working with weights is a direct method of strengthening the hip area. On George State University’s Exercise and Physical Fitness webpage, lower body exercises for the muscles that act on the hips are squats, lunges, hip abduction and hip adduction.
Squats and lunges can be with free weights or dumbbells in hand. Adduction and abduction exercises commonly are on weight machines at the gym. Body weight exercises for the legs and hips, done with resistance accessories such as exercise bands or tubing, offer another option for hip enhancing exercise.
About this Author
Faith Watson owns Exercise In Disguise Alternative Fitness Studio in Gilberts, Ill., is a PMA-certified Pilates teacher, an NSCA-certified personal trainer, and an official Zumba instructor. She also specializes in non-diet weight management and wellness lifestyle coaching. Previously, Watson was a copywriter and brand strategist for large clients in health care and technology.
