Tracy Anderson Metamorphosis Hipcentric Day 11-20 [Easy · 2026]

In the Tracy Anderson Metamorphosis Hipcentric program, Days 11-20 (Sequence 2) represent the first major shift in your muscular structure work. This phase moves past the initial full-body "wake-up" and begins deep, targeted sculpting specifically for the pear-shaped body type. Workout Structure & Focus

For those in the Hipcentric category, your primary goal is to narrow the hips and develop lean, sculpted thighs without adding bulk. Here is what you can expect during this critical second stage of your transformation. The Evolution of the Movement tracy anderson metamorphosis hipcentric day 11-20

Key Exercises and Tips

• Weighted ankle changes: If you used 1lb weights on days 1-10, consider 2lbs now. If you used 2lbs, stick with 2lbs but increase the range of motion.
• The Cardio Boost: Tracy’s "Cardio 1" (often a separate disc) becomes essential here. The Hipcentric muscular workout breaks down the muscle fibers; the cardio jumps (small, repetitive, low-impact jumps) flush out the toxins.

The Tracy Anderson Metamorphosis Hipcentric program is a 90-day fitness regimen specifically designed for the "pear-shaped" body type—those who have a small waist but carry more weight in their hips and thighs. Days 11-20 represent the second level (or "Transform 11-20") of the program. The Philosophy: Strategic Muscle Engineering In the Tracy Anderson Metamorphosis Hipcentric program, Days

Understanding the Program Structure

• Increase Magnesium: The tremors (shaking) indicate tight fascia. Magnesium citrate or Epsom salt baths are non-negotiable now.
• Lean Protein: You are rebuilding the hip rotators. Think chicken, fish, or plant-based complete proteins. Aim for 20g of protein within 30 minutes of finishing the 30-minute workout.
• Hydration with Electrolytes: Sweat loss during these sessions is deceptive because you aren't jumping; but the isometric holds generate massive internal heat. Add sea salt to your water.

• Hip Circles: Stand with your feet shoulder-width apart, then move your hips in a large circle, first clockwise and then counterclockwise.
• Side Lunges: Stand with your feet together, take a large step to one side, and lower your body until your back knee almost touches the ground.
• Glute Bridges: Lie on your back with your knees bent and feet flat on the ground, then lift your hips up towards the ceiling.
• Clamshells: Lie on your side with your feet touching, then lift your top knee up towards the ceiling while keeping your feet together.

3. Finisher (5–7 minutes)