Your Exercise Challenge:

Strong Hips are an important foundation of a strong body!

By Bernadette Kathryn, LMT, IHLC

Hip Extension 

 

Always — stand tall, using your best posture, and tubing or cables, carefully extend your leg behind you by contracting your gluteus maximus.

 

PLEASE ~ Use precise execution, return, and repeat 15-20 x work up to 3 sets for optimal results.

 

Hip Abduction

 

Again — stand tall, using your best posture, utilizing tubing or cables — carefully move your leg away from the midline of your body (abduction)

 

PLEASE ~ Use precise execution, return, and repeat 15-20 x work up to 3 sets for optimal results.

 

 

Whether you are a runner, basketball player, volleyball player, tennis player or zumba dancer ~ maintaining your hip strength helps you reduce your risk of tendonitis, knee pain, IT band syndrome, muscle strains and other injuries. Your Glute muscles are the most powerful in your body and we often spend most of our time sitting on them!

 

To strengthen your hips, focus on doing moves that force you to maintain your balance.

 

Do

 

  • Walking lunges

 

  • Single-leg dead-lifts

 

  • Single-leg squats or alternating lunges

 

  • You also can do a variety of lower body bridges 

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Aim for two hip-challenging workouts every week for the best bottom line results!!
 
Enjoy a great looking behind 🙂

 
 

Considerations

 

If you have imbalanced or weak hips …

 

it’s important to correct the problem, as soon as you can, to prevent further damage to your body.

 

The best way to correct the problem is to strengthen  your hips, abs AND lower back.

 

Incorporate two ab-strengthening sessions per week to your training routine and include lower-back work in each one.

 

Stretch your hip flexors daily, especially after walking or running!