Your hips are a common thing to overlook, and if they aren’t working right, you won't get the results that you are looking for.

If you sit at work for most of the day, your hips are probably tight. You might also have tight hips if your lower back hurts or you have muscle stiffness.

Luckily, there is something you can do about it.

This process takes about 45 minutes and doesn't require any equipment. It is great for both opening up and strengthening your hips, which will also help tone your butt.

To do this, complete 8 reps of each move. Do 3-4 sets of each move before going on to the next and make sure that you rest for 30 seconds in between each set.

If you want to do this every day, you can do 6 reps of each move and just go from one move onto the next and rest when you feel that you need it.

Step Back and Reach

Stand with your feet hip-width apart and your legs straight. Step back with your left foot while keeping your hips facing forward and reach your left hand up over your head. Return to your starting position. Repeat this move eight times on each side and complete 3-4 sets before moving on, resting for 30 seconds after each set.

Step Back Wide

Start with your right foot back behind your body with your legs straight. With your back foot, take another step back, farther away from your body while engaging your glutes. Reach overhead with your left arm and stretch the left side of your body. Return to where you started to complete the rep. Do this eight times on each side with 3-4 sets before moving on. Rest for about 30 seconds before moving onto the next step of this process.

Open Hip Stretch

Stand with your feet hip-width apart. Sit your hips slightly back and bend your knees. Lift your arms at shoulder height with your elbows out and bent. Lift up your left foot, rotate your hips, and put that foot back down on the ground diagonally behind you. Take a moment before returning to starting position to complete one rep. Do 3-4 sets of eight reps on each side. Rest for about 30 seconds before moving onto the next step of this process.

Inward Back Step with Overhead Reach

Stand up straight with one foot a step behind the other and your hips in line. Keep your feet flat and your legs straight. Cross your back foot behind your front foot as you reach your arm up on the same side. Return to starting position to complete one rep. Do 3-4 sets of eight reps on each side. Rest for about 30 seconds before moving onto the next step of this process.

Rear Diagonal Lunge

Stand with your feet hip-width apart and hold your arms straight out in front of you. Step back with your left foot on a diagonal with your feet flat. When your foot hits the floor, lower yourself into a shallow lunge. Keep your knee bent and twist your pelvis while rotating your arms behind your body. Return to your starting position to complete one rep. Do 3-4 sets of eight reps on each side.

Doing this series of exercises will help open up and stretch your hips. This will help you tone your butt and legs and prevent you from injuring your hips while you are working out. Try doing this series of exercises 2-3 times a week to ensure your hip health.