Exercise Routine For The Hip

Performing an exercise routine focused on the hip will not only help you reduce fat in the area, but also strengthen your muscles and bones. All of this will result in less pain and even better posture.

Whether you want to strengthen the area or reduce the fat that may have accumulated in this region of the body, these exercises for the hips will be very useful. If you add them to your routine and combine them with other strength and aerobic work, in addition to a good diet, you can enjoy their health and aesthetic benefits.

The hip is an important part of the body, and we have to pay attention to it. Unfortunately, it is an area prone to pain and injury, in part due to the large number of movements in which it is involved. Strengthening this area is a good preventive measure.

Hip workout routine

A publication on the medical site MedlinePlus details that overuse and trauma from sports can lead to hip injuries and ailments. Also, these can occur as a result of bone diseases, such as osteoporosis or osteoarthritis.

In any case, strengthening this area will be recommended to provide it with greater stability. In addition, weight control that promotes physical activity is essential.

This is because, according to a study published by the Indian Journal of Medical Research, being overweight enhances structural damage to the joints, thus constituting a significant risk factor for all types of injuries.

The following exercises should be included in a comprehensive routine that allows other parts of the body to work as well. With regard to repetitions, series and the frequency of its performance, everything will depend on your physical condition and your previous experience with the exercise. To plan these aspects in the best way, it is recommended to consult with a professional trainer.

1. Lateral leg raise

The first of these hip exercises can be done in three different ways. First of all, it can be done with the legs at 90 degrees:

• For this exercise, lie on your side, with your legs at a right angle.
• Put one hand in front of the chest and the other arm under the head, as seen in the image above.
• Raise your overhead leg until it is perpendicular to the ground and return to the starting position.

On the other hand, it can also be carried out with the leg straight. This exercise adds a variant to the previous one:

• You should fully stretch your top leg, which was at a 90-degree angle.
• Then, raise it by repeating the movement mentioned above.

Finally, the most complex variable, which consists of a deep elevation :

• Do the same exercise as above, but this time, raise your body and place the arm on which you had your head at a right angle.
• From this position, lean on your forearm and perform the exercise.

2. Flex kick

Taking advantage of the position of the previous exercise, stay in the first one that we have described. You can leave your head at 90 degrees or on the arm relaxed on the floor, which you can leave stretched or flexed. From that position, do the following:

• Stretch both legs; one will be supported and the other, at the height of the hip.
• Bring your top leg forward for two kicks. The foot must be flexed.
• Next, point your foot and bring your leg back, straight, as much as you can.
• Then, put your foot in flexion again and kick forward twice.
• After finishing the indicated repetitions, do the work again, but with the other leg.

3. Hip exercise on four supports

This hip exercise is performed on four supports. You can support both forearms for a deeper exercise, or you can stretch your arms.

• You must raise your leg, which will be in a 90 degree position, laterally without modifying its position. The right angle must be maintained at all times.

4. Hip lift

• Lying on your back with your legs supported, lift your hips upward in what is known as a “shoulder bridge. “
• You just have to move your hips, making force with your glutes. Raise your hips as high as possible.

Once this exercise is done, you can add a difficulty by stretching one leg:

• You should raise your hips as if both legs were supported – as shown in the image above – so you will have to do some extra force.
• Then, support the leg that you had extended and repeat with the other.

In this exercise, it is very important that the hip remains immobile. The trend will be to lower it or to be unstable, but it has to be as firm as possible.

The importance of doing hip exercises

The hips are tied to the abs, glutes, and legs. The fact that they are healthy and cared for will ensure that the body can move correctly when running, cycling or carrying out any other type of physical exercise.

Also, even with a disease like osteoarthritis, exercise can – and should – be part of your rehabilitation plan. This is confirmed by a recent study published by the Journal of Osteoporosis .

If your hip has ever hurt, it may be a good idea to strengthen this part of your body. When walking, sitting, or doing almost anything, the hips are active; that’s why it’s so important to pay proper attention to it.