Many people don’t really care about their hips until they start bothering them, usually when they reach old age. Most people spend the better half of the day sitting and working at their desks. Even those who go to the gym don’t heed hip-strengthening exercises much.
If you’re experiencing hip tightness, stiff back, or hip pain, it may be time to do some hip exercises that will help strengthen the hip area. Even if you can’t go to a stretching yoga class in NYC, you can try these exercises at home:
Single-Leg Hip Lift
This exercise is best for people with tight hips or who wish to strengthen their hips.
Single leg thrust engages the glutes, improves movement, and prevents injuries. It is also an ideal exercise for athletes.
- Lie down on your back and lift and bend one leg in the knee
- Keep the other glued to the ground
- Keeping your leg elevated, push your hips up
- Perform 5–10 reps before switching to the other leg
Butterfly Pose
The butterfly pose is another beneficial hip strengthening exercise that targets the back, hip, and thigh muscles. If you’re experiencing mild pain due to sitting all day long, this stretch can have a soothing effect on your body.
- Sit on the floor with the soles of your feet touching
- Keep your back upright and tall
- Grab your ankles and place both elbows on your inner thighs
- Lower your torso as you gently put pressure on your inner thigh for resistance
- Perform this exercise for at least 30 seconds
Hip Circles
Hip circles are another dynamic hip-strengthening exercise that strengthens your core and reduces fat around the belly. It also improves flexibility and alleviates stress.
- Stand tall with your feet slightly apart
- Place your hands on your hips
- Move your hips clockwise and then anti-clockwise for 30 seconds each
- If you feel unstable, hold on to a chair or the wall
Split Squats
Split squats are a lower-body exercise that also targets the hips. It’s an effective exercise that enhances flexibility and improves hip strength.
- Stand tall with your legs in a split (one leg forward and one leg backward) position
- Bend your knees and gently lower your hips
- Stand up and repeat
- Do as many reps as you can before switching legs
Sumo Squat
Sumo squat exercise engages the hamstring, hip flexors, and lower back. It improves overall balance and protects hips from any kind of injury. You may also add weights to make this exercise more challenging.
- Start with your legs at shoulder-width
- Bend your knees and lower your hips
- Keep your thighs parallel to the ground
- Stand up and repeat
Flexibility Workout Classes In NYC
If you’re looking for a flexibility workout class or yoga class in NYC, you’re in the right place! At FitEngine, we review mobility workouts, Pilates classes, dance classes in NYC, etc.
You can contact us for more information on the fitness classes in NYC or head over to our studio, Lifespan Pilates in NYC, to book a yoga class today!
