By Day 18, the 30-minute workout feels "shorter." This is dangerous because it tempts you to slack on form. Do not.
Tracy Anderson Metamorphosis Hipcentric Day 11-20 is the valley of the shadow of fitness. It is not fun. It does not look cool. You will not feel like a warrior; you will feel like a trembling jellyfish.
However, women who complete these specific ten days report three things:
Your action plan:
Days 11-20 are not about motivation; they are about discipline. Keep your heels together, your toes apart, and your movements microscopic. The metamorphosis is happening—even if you can't see it yet.
Disclaimer: Consult a physician before starting any new fitness program. Tracy Anderson Metamorphosis is a registered trademark of Tracy Anderson Fitness. This article is for informational purposes only.
Tracy Anderson Metamorphosis Hip-Centric Day 11-20
As part of the 30-day Metamorphosis program created by Tracy Anderson, days 11-20 focus on Hip-Centric exercises. These workouts aim to transform the body by targeting the hips, glutes, and core muscles.
The Importance of Hip-Centric Exercises
According to Tracy Anderson, the hips are the foundation of the body, and strengthening them can lead to a more toned and lean physique. Hip-Centric exercises help to:
Day 11-20 Hip-Centric Workouts
During these 10 days, you'll focus on a series of exercises that target the hips, glutes, and core muscles. Some of the key exercises include:
Sample Workout Routine
Here's a sample workout routine for days 11-20: tracy anderson metamorphosis hipcentric day 11-20
Tips and Modifications
By following the Hip-Centric exercises and workouts outlined in Tracy Anderson's Metamorphosis program, you can expect to see improvements in your overall physique, including increased strength, flexibility, and toning in the hips, glutes, and core muscles.
The Tracy Anderson Metamorphosis Hipcentric program, designed to target hips and thighs, utilizes 10-day cycles, with days 11–20 (Transform 11-20) increasing in intensity to challenge accessory muscles. This phase focuses on complex, all-fours leg sequences and non-traditional arm movements, requiring 30 minutes of muscular structure work and 30 minutes of dance cardio six days a week. Detailed product information is available at Tracy Anderson tracyanderson.com/products/metamorphosis-90-day-hipcentric. METAMORPHOSIS 90 DAY - HIPCENTRIC - Tracy Anderson
There are four different incarnations of Metamorphosis by Tracy, all dedicated to a different body type (Glutecentric, Hipcentric, tracyanderson.com METAMORPHOSIS 90 DAY - GLUTECENTRIC - Tracy Anderson
The Tracy Anderson Method is famous for its promise to completely restructure your body. If you are currently tackling the Metamorphosis Hipcentric program, you have likely survived the initial shock of the first ten days. Now, as you move into the Day 11-20 block, the real "metamorphosis" begins.
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
In the Tracy Anderson Method, every 10 days the routine changes entirely. This is designed to prevent "muscle plateau." By Day 11, your accessory muscles have been woken up, and now Tracy introduces more complex angles to challenge them further.
Increased Complexity: The leg sequences in Days 11-20 often involve more "all-fours" work with intricate rotations. You aren't just lifting your leg; you are carving the hip socket.
Tempo Shifts: You may notice a change in the music's beat or the speed of the repetitions. This keeps the nervous system engaged.
The "Burn" Factor: While the first 10 days often feel like learning a new language, this block is where the physical endurance kicks in. The repetitions remain high (usually 30 to 40 per side), targeting the deep myofascial layers. Key Focus Areas for Hipcentric Days 11-20
The "Hipcentric" designation means the workout is specifically choreographed to pull in the outer hips and "lift" the gluteal fold. During this mid-section of the first month, focus on these three technical pillars:
Core Engagement: Even though the focus is on the hips, your weight should be distributed through your center. If your wrists start to ache during the floor work, pull your navel tighter toward your spine to lighten the load.
Precision over Height: It is tempting to swing your leg high to get the reps over with. In the Hipcentric program, the magic happens in the rotation. Keep your movements controlled and follow Tracy’s specific angles—even if they feel awkward at first. By Day 18, the 30-minute workout feels "shorter
The Sweat Component: Tracy insists on 30 minutes of muscular structure followed by 30 minutes of dance cardio. By Day 11, your stamina should be improving. Don’t skip the cardio; it’s essential for burning the caloric energy released during the toning work. Managing the Mental Game
Days 11 through 20 are often where people experience the "Week 2 Slump." The novelty of the new program has worn off, and the physical soreness might be peaking.
Consistency is Queen: Tracy’s method relies on daily repetition. If you miss a day, don't quit—just pick up where you left off.
Body Changes: Don't be discouraged if you feel "puffy." Many women report a temporary inflammatory response as the muscles begin to tighten. This is often called the "bulking before the leaning" phase. Stay the course; by Day 20, the puffiness usually subsides into a tighter silhouette.
Nutrition Matters: To see the best results from Metamorphosis, pair these workouts with a clean, whole-food diet. Hydration is particularly important during this phase to help flush out the toxins released during deep muscular work. What Comes Next?
By the time you reach Day 20, your body will have performed these specific movements for ten consecutive sessions. You will likely feel stronger, more coordinated, and notice a "tightness" in your hips and thighs that wasn't there on Day 1.
Celebrate this milestone. You are one-fifth of the way through the 90-day transformation. On Day 21, the routine will change again, keeping your muscles guessing and your results moving forward.
⭐ Pro Tip: Keep a journal during Days 11-20. Note which moves were hardest on Day 11 versus Day 20. You’ll be amazed at how quickly your body adapts to Tracy’s unique brand of fitness. If you'd like to dive deeper into this phase: Specific modifications for knee or wrist sensitivity Meal plan suggestions to maximize the Hipcentric results Tips for mastering the dance cardio choreography
Tell me which area you want to focus on to help you finish this block strong!
In the Tracy Anderson Metamorphosis Hipcentric program, Days 11-20 represent the second level (Sequence 2) of the 90-day journey. This phase is designed to build upon the foundation of the first 10 days by increasing the complexity and intensity of the movements specifically targeted at the outer thighs, hips, and lower glutes. Workout Structure: Days 11-20
The routine remains a 60-minute commitment, split between muscular structure and cardio:
Muscular Structure (MS) - Level 2 (30 mins): A brand new sequence of floor work and standing moves. While Level 1 focused on waking up the accessory muscles, Level 2 introduces more multi-dimensional angles to further pull in the hips.
Dance Cardio (30 mins): Typically the same cardio routine used in the first 10 days, though some users begin to increase their intensity or precision as they become more familiar with the choreography. Sequence 2 Focus & Movements Your action plan:
The Hipcentric version is uniquely "spot-focused" compared to other versions like Omnicentric.
Leg Series: Expect a heavy emphasis on all-fours (kneeling) work. Level 2 often introduces "unfolding" movements where the leg moves through various planes—side to back, or crossing over the midline—to target the saddlebag area.
Standing Abs & Arms: These sequences are often consistent across different "centrics" for the first several levels, focusing on high-rep, light-to-no-weight movements to create lean, dancer-like definition.
Repetition: Most moves are performed for 30–40 reps per side. The goal is to reach muscular exhaustion in the small accessory muscles rather than the large "bulky" ones. Common Experiences & Tips METAMORPHOSIS 90 DAY - OMNICENTRIC - Tracy Anderson
Moving Beyond the Honeymoon Phase: Metamorphosis Hipcentric Days 11-20
You’ve officially survived the first 10 days of Tracy Anderson’s Metamorphosis Hipcentric
program! By now, the initial shock of the "dance cardio" has likely worn off, and you've found your groove with the signature leg lifts. Days 11-20 (Level 2) are where the real work begins—this is the first major shift in routine designed to keep your muscles from plateauing. What to Expect in Level 2 (Days 11-20)
While Level 1 was about waking up your accessory muscles, Level 2 ramps up the complexity. Here’s what you’ll notice: Muscle Confusion in Action
: The program changes every 10 days to ensure you never plateau. If you felt like you mastered Level 1, get ready for Level 2 to challenge your coordination and endurance in entirely new ways. The "Hipcentric" Focus
: True to its name, this phase continues to hammer the outer thighs, glutes, and hips. Expect long sequences on all fours that fatigue one side completely before switching to the other. Increased Intensity
: Reviewers often note that the moves become slightly more intricate. You might find yourself needing to pause the video a few times to rest as you adjust to the new "burn". Key Tips for Days 11-20 Healthy Lifestyle Goal – Tracy Anderson Metamorphosis
Your body is now aware of the movement patterns. You will feel the burn specifically in the TFL (Tensor Fasciae Latae)—that stubborn muscle at the top of your outer hip.