The hips are those parts of the body that people don’t really think about much until there are some serious concerns. Think about it – they are necessary for walking, sitting, standing, and almost any other movement you can think of. Therefore, the muscles in our hips also deserve a lot of attention and care, and hip strengthening and stretching exercises are absolutely necessary if you’re looking to keep your hips strong and mobile. The following are some of the best exercises for hips
The Angled Walk
This exercise is great for those just starting out as it works your hips, quads, and hamstrings. It is also good for increasing your range of motion, maintaining posture, and increasing speed.
- Stand straight with your arms extended in front of you and legs shoulder-width apart.
- Swing your right leg up while creating a 90-degree angle with your body.
- Continue this for one minute and then switch legs.
Once you get the hang of it and start to feel comfortable, try to make the tip of your right foot touch the palm of your right hand and vice versa.
Hip circles improve mobility and flexibility. They also make the hips more stable and relieve muscle pain.
- Stand straight on your right leg while keeping your left leg slightly up
- Move your left leg around in circles
- Rotate your left leg at least 20 times in each direction and then switch legs
You can also use support to hold yourself in place, like by supporting yourself against a wall. Once you get the hang of this exercise, you can make it more difficult by increasing the size of the circles.
This exercise is great for strengthening your hips, making them more stable and toned. You will need a resistance band for this.
- Keep your hips and feet straight, and keep your feet shoulder-length apart.
- Stand in a half-squat position with a resistance band around your lower thighs.
- Take 8-15 long steps in either direction while keeping your arms out.
This exercise is responsible for building strength in your hips and thighs. It can also help to release tightness and stiffness in the lower back and stabilise the pelvic muscles. An added benefit of this exercise is that it prevents the overuse of the hip muscles, thus protecting you from possible injury.
- Lay down on your side with bent knees and a resistance band wrapped around the lower legs.
- Make your top leg go as high up as possible in the same position and hold for one minute.
- Repeat the last step at least 20 times, and then switch legs.
This exercise will strengthen your core and hips. You will need to use dumbbells for this.
- Hold a dumbbell in front of your chest and keep a bench or a stool to your side.
- Place the right foot on the bench and stand straight up.
- Bring your left leg up towards the right knee and repeat 20 times before switching legs.
This exercise builds the strength and flexibility of your hips. It also improves mobility and is great for seniors as it helps them stay stable, thus keeping them upright.
- Sit on a chair with your back straight. Raise your left leg as high up as you can while keeping your knees bent.
- Repeat this 15 times and then switch legs.
Side Leg Raise
The sideways leg raise is a great form of exercise for people who have arthritis as well as for senior citizens.
- Stand on one leg and raise the other leg sideways.
- Hold it for 5-10 seconds and then repeat the same with the other leg.
These exercises are great for anyone looking for ways to improve the condition of their hips. Conditioning your hips can prevent many problems in the future as well by strengthening and toning them. Please visit our website for more details regarding hip health and other exercises.