As a woman, it is important to strengthen your hips. Our hips are more mobile and dynamic than men’s and stability is important to avoid other injuries.
#1 – Legs Back
Lie on your stomach relaxing the upper body, neck, and shoulders. Rest your forehead on your hands so your body is in a good straight position. Tighten the abdominal area. Lift the thigh off then bring it back down, relaxing the abdominal area. Repeat the movement on the opposite leg.
Legs Back
Start off with 1 set of 5 repetitions on each side. Perform the exercise in a smooth controlled movement with a good stop at the top position. Intensity is light to moderate. The purpose of this exercise is to work and activate the glutes and hamstrings.
#2 – Seat Hovering
Lie on your back on the floor maintaining good alignment with your head, shoulders, hips, and legs. Place both hands on the side and feet are shoulder-width apart. Push down on your heels and lift your seat off, with a little push from your hands. Hold the position for a couple of seconds. Bring your seat back down, relaxing the abdominal area. Repeat the movement
Seat Hovering
Start off with 1 set of 5 repetitions. Perform the exercise in a smooth controlled movement with a good stop at the top position. Intensity is moderate. The purpose of this exercise is to target the glutes and hamstrings.
#3 – Bridging Exercise
Lie on your back on the floor, with your knees bent and your feet flat on the floor. Place both hands on your side. Tighten up your abdominal area and push from your heels to lift your hips up maintaining good alignment with your head, shoulders, and hips. Hold the position for a couple of seconds. Lower your hips back down, relaxing the abdominal area. Repeat the movement.
Bridging Exercise
Start off with 1 set of 5 repetitions. Perform the exercise in a smooth controlled movement with a good stop at the end position. Intensity is light to moderate. The purpose of this exercise is to target the glutes and strengthen the hips.
#4 – Bridging With Leg Extension
Lie on your back on the floor, with your knees bent and your feet flat on the floor. Place both hands on your side. Tighten up your abdominal area and push from your heels to lift your hips up maintaining good alignment with your head, shoulders, and hips. Straighten one leg out and hold the position for a couple of seconds. Return to the starting position and repeat the movement on the opposite leg.
Bridging With Leg Extension
Start off with 1 set of 5 repetitions on each side. Perform the exercise in a smooth controlled movement with a good stop at the end position. Intensity is moderate to high. The purpose of this exercise is to target the glutes, hamstrings, core abdominal area, and lower leg to strengthen the hips.
#5 – Bridging With Resistant Band
Lie on your back on the floor, with your knees bent and your feet flat on the floor. Wrap a small resistant band just right above the knee area and separate your feet a bit for added resistance. Place both hands on your side. Tighten up your abdominal area and push from your heels to lift your hips up maintaining good alignment with your head, shoulders, and hips. Hold the position for a couple of seconds. Lower your hips back down, relaxing the abdominal area. Repeat the movement.
Bridging With Resistant Band
Start off with 1 set of 5 repetitions. Perform the exercise in a smooth controlled movement with a good stop at the end position. Intensity is moderate to high. The purpose of this exercise is to target the glutes, hamstrings, core abdominal area, and outer part of the hip to strengthen the whole hip area.
Take Care,
Rick Kaselj, MS
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