If you are like the average person, you probably have never thought about needing to exercise your hips. However, exercising that part of your body is one of the most important workouts you can do!
Why?
Your hips are responsible for a majority of your body’s range of motion. They are what allow your legs to move forward, backward, and side to side. Your hips are the reason you can walk, run, and skip.
Additionally, the hips are part of the core muscles that stabilize the spine, keeping your lumbar spine strong.
Unfortunately, the average American spends most of their time sitting, either at home or at work (or both). This only contributes to unused and weakened muscles.
Consequences
Because of the important role that hips play in our bodies, it’s easy to see the consequences of weak hip muscles. If you lack strong hip muscles, you may be experiencing:
- Trouble standing or walking for an extended period of time
- Lower back pain
- Weak balance
- Poor spine alignment
- Poor posture
- Hip pain
What Can You Do?
Just like any other muscle in our body, it’s important to continually use and exercise that muscle for optimal body performance. Here are some ways you can exercise your hip muscles:
- LUNGES
- While keeping your upper body straight, step forward with one leg and lower your hips until your knee is at a 90 degree angle.
- Return to standing position and repeat, alternating legs.
- SIDE LEG RAISES
- Lie on your side with one hand propping up your head for support and the other hand on your hip.
- While keeping both legs straight, extend the top leg upward, and bring it back down.
- Repeat on both sides.
- HIP BRIDGES
- Lie on your back with your arms on the floor at your side and your knees bent.
- With your feet on the floor, raise your hips upwards until they make a straight line with your shoulders and knees.
- Hold the position for a few seconds, slowly bring your hips back down, and repeat.
- THE CLAM
- Lie on your side with your shoulders and hips stacked on top of each other.
- While keeping your legs on top of each other, bend your knees so that your thighs are perpendicular to your body.
- Open your top knee upwards while keeping your big toes and heels connected.
- Close and repeat.
- LYING LEG CIRCLES
- Lie flat on your back with your legs together and arms on the floor at your side.
- Raise one leg up, making a 90 degree angle with the floor .
- Move your leg in a circular pattern.
- Repeat with other leg.
Doing these simple exercises regularly can prevent future aches and pains, while also strengthening some of the most vital parts of our bodies. So next time you have to sit down for a long day at work, take some time to get up, and walk around — your body will thank you later!
The information provided is for general interest only and should not be misconstrued as a diagnosis, prognosis or treatment recommendation. This information does not in any way constitute the practice of medicine, or any other health care profession. Readers are directed to consult their health care provider regarding their specific health situation. Marque Medical is not liable for any action taken by a reader based upon this information.