In many ways, the hips are the control center of the body. They are essential for pregnant women to facilitate childbirth and for the elderly to maintain mobility and a good quality of life. Weak muscles in this area can cause back, leg and mobility problems. You don't need to spend hours in the gym or be a fitness enthusiast to keep your hips strong and supple - you can start today.
Steps
Method 1 of 3: Strengthen and Stretch Hip Muscles without Going to the Gym
Step 1. Begin by strengthening your hip muscles while lying in bed
You don't need to go for a run to train this area of the body. Lie on your back with your knees bent and feet flat on the ground. Contract your glutes. Hold for 5 seconds, then release. Start with 10 repetitions and each week increase by 5, until you reach 30.
Move your hips up to stretch your glutes. Take a position similar to that of the previous exercise. Lie on your back and bring your hips up, trying to keep your back in contact with the floor. Hold the position for 5 seconds before returning to the ground
Step 2. Increase your range
Many hip injuries are caused by trauma or unexpected movements that your muscles are not used to. The more you increase flexibility, the stronger and more injury-resistant your hips will be. Lie down, turn onto your side, and lift your leg as you lift your upper body (both about 25-30 degrees off the floor). Do not bend the rest of the chest. Rest for one minute after completing the exercise.
Do 3 sets of 10 reps. Pay attention to the technique: if you are forced to use your back muscles and abs to complete the movement, it means that your hips are not strong enough and that you should reduce the number of repetitions
Step 3. Stretch your hips while standing
Moving it slowly, stretch your leg outward as much as possible, without feeling pain. Keep the inner thigh parallel to the floor. After 10 repetitions, switch sides and work the opposite leg.
Do the exercise in a controlled manner and with the correct technique. Don't push too hard, as you could risk injury. Start slowly, increasing your range from time to time
Step 4. Use cardiovascular workouts to keep your hips strong
Runners are often the first to suffer from hip problems, but running can also be very beneficial. When running, you use all major muscle groups, especially glutes, calves and quadriceps; this allows the body to use the muscles at the same time in a natural way. Start by running short distances and gradually increase the difficulty of your workouts to put more strain on your body.
- Pay particular attention to using the correct technique. You have to assume the right posture and keep a step that does not cause unnatural movements of the legs.
- Try cycling to train your hips more gently. This exercise allows the hip muscles to rotate naturally and avoids the wear and tear caused by running. The bicycle is particularly suitable for people who need to recover from an injury or who have problems such as arthritis.
Step 5. Use your legs to stretch your hip muscles
Bend one leg and put the other on top of it. Bring your chest forward and rotate it towards the bent knee. Repeat the exercise 10 times, then 10 more by bending the other leg. Continue with 10 seconds of rest.
Use weights to make the exercise more challenging. The anklets add resistance and force you to work harder to stabilize the leg, using the hip muscles
Method 2 of 3: Strengthen Your Hip Muscles in the Gym
Step 1. Use hip adductor machine
You probably have equipment in your gym dedicated to strengthening these muscles. In particular, the machines you will be using add resistance to core exercises for hip health. Sit with your feet on the supports and keep the knee protectors on the outside of your legs. Use your strength to push against the pads by opening your legs, pulling them away from your body. Slowly bring the weight back to the starting position. Do the exercise in sets of 10, with a demanding but not excessive load. Make sure you always use the correct technique. Using too much weight or doing too many reps can lead to injury.
Your gym machines may be slightly different. If you have any questions about how to use a hip adductor machine, ask the staff for help
Step 2. Avoid very demanding cardiovascular exercises in favor of controlled movements with machines
Running is good for your health, but it can cause wear and tear on the joints, especially the knees, hips and ankles. Use the equipment available in the gym to get the same benefits while avoiding the risks.
- Use an elliptical. This machine allows you to perform low impact exercises that improve the mobility of the hips. Simply follow the instructions and start walking with a level of resistance that suits you. This movement offers the same benefits as running, without the impact on the ground.
- Stationary bikes are among the best machines for those with hip problems. They are ideal for increasing range, keeping joints mobile and increasing strength when you are able to complete longer and more difficult workouts.
- The tred climbers allow you to simulate a walk. You will need to stretch your hips to maintain a normal pace. Similarly, stair climbers also allow you to stretch and strengthen your hip muscles. The slope of the steps forces you to stretch and stabilize your muscles. You should perform these exercises with caution and only after consulting your doctor or physical therapist.
Step 3. Use weights to strengthen your hips
Cardiovascular machines and workouts are great, but few exercises build muscle as much as weightlifting. These are more difficult workouts than the others, but if you do them correctly and safely you will get great results.
- Improve your strength by stepping on a bench. Find dumbbells with a weight that suits you. Hold them with your hands at your sides. Stand in front of a bench. Step onto it with your right foot, keeping the other leg on the ground. Hold for 3 seconds, then repeat with the other foot.
- Bent knee deadlifts offer the same benefits as Olympic deadlifts without straining your joints. Again, find some light dumbbells and hold them in both hands. Spread your feet shoulder-width apart, holding the weights with your palms facing inward. Bend forward slowly, lowering the dumbbells along with your legs. Keep your head up, shoulders back and knees slightly bent. Keep your body weight above your heels and slowly return to the starting position.
- Do dumbbell lunges to stretch your hips. Stand with weights in hand. Step forward with your right foot, keeping your left leg still behind you. Lower your upper body while maintaining balance. Pushing on the heel of the front foot, return to the starting position.
Method 3 of 3: Using Yoga to Strengthen Your Hip Muscles
Step 1. Take a yoga class to strengthen your hip muscles
This discipline is great for strengthening and stretching muscles. It is a demanding workout that does not cause the trauma and overexertion associated with running or lifting weights. If you are not a yoga expert, look for a beginner course, where an experienced instructor will help you gradually improve.
Step 2. Try the lizard's low lunge
Perform this movement by placing your left foot about three feet in front of your right. Put your right knee on the ground, keeping your left leg at 90 degrees. Slowly bring your left leg to the side, while keeping your elbows as close to the ground as possible. Keep your hips parallel as you assume the position.
Slowly stretch the calf and leg muscles until you are able to maintain the position correctly. Try bringing your legs together and touching your toes to loosen your calves. This will help your lower limbs lunge forward
Step 3. Use the happy baby position
Lie on your back. Grab both feet with your hands and pull your knees towards your armpits. When you feel comfortable, swing from side to side, keeping your head on the ground. This movement allows you to rotate your hips outward.
- This position requires a lot of balance. Start by lying on your back and get used to keeping your weight in balance so that you can swing your body without falling.
- When you can do the exercise easily, you can gradually bring your hands closer to your knees, until you are able to pull them towards your chest. At first, you can also ask a friend to help you stretch your legs when lying on your back.
Step 4. Try the frog pose to stretch the hip muscles
Sit on the ground with your back straight. Place your right leg over your left leg, bending both of them in front of you, aligning your right ankle with your left knee.
- This position can be too difficult for a beginner. Start by sitting cross-legged to assess the impact the exercise has on your hips.
- You can gradually push your body forward from this position until you feel comfortable without feeling pain. If this stretch is too difficult for you, you can also use yoga blocks under the legs.
