Happy Fit Tip #7- The Hips
Sunday, July 18, 2010 Comments (0)
The hips are an important area of the body that need to worked on properly. The legs interact directly with the hips so if they are exercised incorrectly you can develop muscle imbalances or injury. This can all be translated to poor posture and possible pain. Here are a few great exercises that will help you to create a good balance in your workouts.
Plank Puller
- Start in a dog position
and place clothes under your feet. Extend legs to form a plank position.
Try to create a straight line from your head to your heels.
- Slide your feet on the
ground, lift your hips up, and bend your knees to your chest then return
to plank and repeat.
Try 6-10 slowly and controlled.
Plie
- Start in standing
position with legs wider than shoulder width apart- Point the feet so they
are turned out. Hold weight in your hands and place them in front of your
body hanging down to the floor.
- Bend at the knee until
hamstrings are parallel to the floor. Maintain the knees over the ankle so
that when you bend your knees do not roll in but stay pointed over the
toes (but not in front of the toes).
Try 6-10 slowly and with a hold at the bottom of the contraction.
Hip Flexor Stretch
- tand in front of a wall
and use it for support.
- Standing straight, hold the
top of the left foot with the left hand. Pull the heel toward the buttocks
keeping the hip flat and open. Hold 15-30 seconds- repeat on the other
side.
Hold 15-30 seconds- repeat on the other side.
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