Hips are a center of control for your body.Weak hip muscles can cause problems.They are important to the elderly to maintain mobility and a good quality of life, as well as to pregnant women to ease childbirth.If you want to keep your hips strong and mobile, you don't need to be a gym rat or a fitness enthusiast.
Step 1: Start small and strengthen your hip muscles.
If you want to build up your hips, you don't need to run on the pavement.Lie on your back with your knees bent.tighten your butt to squeeze your muscles.Hold for five seconds and then let go.Every week will increase by five until you can do thirty.If you want to tighten your muscles, move your hips off the ground.Do a similar pose.Put your back on the ground and try to keep it there.Lower your hips back to the ground after holding this position for five seconds.
Step 2: You should extend your range of motion.
Hip injuries can be caused by trauma, or an unexpected movement to which your muscles aren't accustomed.The stronger your hips are, the less likely they will be to be injured.Lift your upper body while you lay down and then turn to the side.Don't bend your body.Follow this with a minute's rest.In three sets of ten, repeat this exercise.Be aware of your form.It's a sign that your hip muscles aren't strong enough for the exercise and the reps should be decreased.
Step 3: Stand up and stretch your hips.
If you want to not cause pain, slowly extend your leg to the side.Keep your inner thigh parallel to the floor.After doing this many times, switch sides and work the other leg.This can be done with good form.This could cause an injury if you extend too far outward.Slowly extend your range.
Step 4: Keep hips strong with Cardio.
Runners are often the first to suffer hip issues, but running can be beneficial.All of your major muscles are used for running.The body can work its muscles in a natural way.Gradually increase the distance you run and push your body.Good form is emphasized.Good posture and strides don't cause leg movements.If you want to do a hip exercise, try biking.This allows the hip muscles to do their job without the wear and tear of running.It's great for people who have an injury or suffer from arthritis.
Step 5: You can stretch hip muscles with your legs.
Put one leg on top of the other.While twisting your body, face your folded leg kneecap.You can repeat it 10 times and then fold the other leg.Follow this with 10 seconds of rest.To intensify the exercises, add a weight.You have to work harder to keep your leg stable with the help of ankle weights.
Step 6: You can use a hip abductor machine.
Hip strength will likely be a focus of your gym's machines.Resistance is provided by hip abductor machines as you work your hips.Place your feet on the foot rests and knee pads outside of your legs.Use your strength to push the pads away from your body.The weight should be brought back to a stop.Set ten at a manageable weight and do this.Good form should be emphasized.Injury can be caused by weights too high or too many reps.Gyms may have machines that are different.If you have a question about how to use the hip abductor machine, ask the gym employee.
Step 7: It's a good idea to skip hard cardio in favor of controlled movements.
Jogging can cause damage to your joints, especially knees, hips, and ankles.Cardio machines can be used at the gym to get the same benefits without all the problems.Use an elliptical machine.The low impact exercise will increase the range of motion in your hips.Simply follow the instructions and start riding.The range of motion will be the same as jogging without hitting the ground.The best exercise options for hip problems are stationary bikes.They're great for increasing your range of motion, keeping joints mobile, and building up strength as you progress to longer, more difficult workouts.Climbers work the same way as walkers.To maintain a natural walking stride, you will have to stretch your hips.A stair climber will strengthen your hips muscles.The stair climber will cause you to stretch and strengthen your muscles.After consultation with your doctor or physical therapist, both of these should be done with caution.
Step 8: Gain weight and you will be able to strengthen your hips.
There are few strength training equivalents to free weights.If done properly and safely, weight training can yield great results.Bench exercises can be used to build strength.You can find a dumbbell weight that is comfortable for you.To hold the dumbbell down, hold it in each hand.Stand in front of the bench.Take your right foot and hold your left leg to the side.Hold for three seconds and repeat with the other foot.The benefits of the Olympic dead lift are not the same as with bent knee deadlifts.Again, find a light dumbbell and hold it in your hand.Stand with your feet shoulder length apart, holding each dumbbell.Keeping your head up, shoulders back and knees bent, bend forward and lower the dumbbell along your legs.Slowly return to a starting position by keeping your body weight above your heels.Dumbbell lunges can be used to stretch your hips.Stand upright and keep a dumbbell in each hand.Keeping your left leg stationary, move forward with your right foot.Maintaining balance, lower your upper body.Return to your starting position using the heels of your foot.
Step 9: You can build hip muscles by attending a yoga class.
It's a great way to strengthen your muscles.It's not as taxing as jogging or weight lifting because of the lack of force or trauma.If you don't know how to work up a sweat in a yoga class, try to find a beginner class with an experienced teacher.
Step 10: The lizard-lower lunge is a good one to try.
Put your left foot in front of your right.While keeping your left leg at a 90 degree angle, place your right knee against the ground.Slowly work your left leg out to the side.Keep your hips parallel as you do this pose.Slowly stretch your legs until you can hold this pose.Try standing with your feet together and touching your toes.Your lower half should be prepared to lunge forward.
Step 11: The baby poses are happy.
Put your back on it.Pull your knees towards your arm pits as you grab both feet with each hand.Keep your head on the floor once you feel comfortable, rock from side to side.The rotation of your hips will be done by this.This pose is dependent on balance.Lay on your back and get used to balancing your weight so that you don't fall over.You can slowly move your legs closer to your hands until you can pull your knees back.A friend can help you stretch your legs while you're on your back.
Step 12: If you want to stretch hip muscles, try the frog leg pose.
With your spine straight, sit on the floor.In front of you, line up your right ankle and left leg by stacking the right leg on top of your left.This pose can be difficult for beginners.Sit in a crossed legged position and see how this feels to your hips.You can gradually push your body from this position.If you find this stretch too difficult, you can use yoga blocks underneath the stacked leg.