Quickly improve hip strength and counteract the impact of prolonged sitting with this three-exercise routine in under 10 minutes.
In an effort to maintain balance, mobility, and reduce the risk of falls as we age, physiotherapist and Complete Pilates clinical director Helen O'Leary has shared a simple yet effective three-move hip-strengthening routine. This routine does not require any equipment, making it accessible for everyone.
The Routine
The routine consists of three exercises, each with specific repetitions and sets.
- Wide Side-to-Side: This exercise is designed to increase hip mobility and provides a bonus back stretch. To perform, lie on your back with your arms out to the side, knees raised. Let both knees tip over to one side, then bring them back to the starting position and let them tip over to the other side. This exercise requires 3 sets and 4-6 repetitions on each side.
- Donkey Kick: This exercise is beneficial for adding strength and balance elements to the hip, as well as improving posture, upper body strength, and mobility in the hip. To perform, start on all fours and pull your right heel up towards your backside, then push your heel towards the sky as far as you can while maintaining a flat back. Repeat this for 3 sets and 10-15 repetitions on each side.
- Single-Leg Romanian Deadlift: This move challenges balance and strength around the entire hip. To perform, stand on one leg with a slight bend in your knee, hinge at the hip joint, reach your hand down towards your planted foot, and pause at the bottom of the repetition before returning to the starting position. This exercise requires 3 sets and 10-12 repetitions on each side.
Tips and Precautions
O'Leary recommends performing these exercises little and often, such as during a gym warm-up, before a walk, or at the start of the day. If you're concerned about balance, she suggests holding on to something for support, then reducing reliance on the support as confidence with the moves grows. It's important to take time with all exercises to ensure the movement comes from the hips.
The Importance of Hip Strength
In the modern world, where we spend a lot of time sitting, the muscles in our hips can weaken, leading to stiffness and a higher risk of injury. Balancing time spent sitting with movement, such as this three-move hip-strengthening routine, is crucial for maintaining overall health and function.
Unfortunately, further details about Helen O'Leary's art or specific instructions for this hip-strengthening routine could not be found in the provided information. For those interested in purchasing weights for their workouts, a roundup of the best adjustable dumbbells is available.
