Hip Exercises

While not everyone can have hips as agile as Shakira, we can all benefit from stretching and strengthening the muscles that support this joint.

Our hips aren’t only responsible for the rocking dance moves we bust out on occasion, but they’re also a vital part of your body that makes movements such as walking, stair-climbing, running and bicycle riding possible.

Sitting for long periods during the day contributes to tight hip flexors, and tight hip flexors can lead to a limited range of motion, poor posture, lower back pain, hip pain and even injuries.

To help you maintain your hip muscles so that they are as strong and flexible as possible,here are a few exercises that you could perform daily.

Exercise 1

• Sit on the side of a chair.
• Drop one knee down towards the floor.
• Tighten the buttock muscles and straighten your hip.      
• Hold for 30 seconds.
• Repeat 3 times each leg.

Exercise 2

• Sitting on a chair.
• Lift your leg up off the seat keeping the knee bent.
• Return to starting position.
• Repeat 10 times each leg.

Exercise 3

• Stand and take support if needed. 
• Squat down and at the same time move your pelvis slightly backwards.       
• Straighten your hips and return to the starting position.                             
• Repeat 10 times each leg.

Exercise 4

• Stand and take support if needed.
• Lift one knee keeping your pelvis level.
• Return your leg to starting position. 
• Repeat 10 times each leg.

Exercise 5

• Lying on your back with knees bent and feet on the floor.
• Lift your pelvis and lower back (gradually vertebra by vertebra) off the floor.         
• Hold the position.
• Lower down slowly returning to starting position.
• Repeat 10 times.

Exercise 6

• Lie on your back with one knee bent. Spine in neutral position.
• Tighten your front thigh muscles and lift the straight leg.
• Lower the leg to the starting position in a controlled manner. 
• Keep your pelvis level and maintain neutral spine.
• Repeat 10 times each leg.

Exercise 7

• Lie on your back.
• Bend one knee towards your chest, helping with your hands.
• Keep your other leg on the floor.
• Hold for 30 seconds.
• Repeat 3 times each leg.

Exercise 8

• Sit on the floor with your lower back straight and abs engaged.
• Push the soles of your feet together in front of you.
• Let your knees bend out to the sides and relax down towards the floor.
• Hold for 10 to 30 seconds.
• Repeat 3 times.