These are the best exercises for hip strengthening!
We all want strong, resilient hips, but as we age, this becomes harder and harder to achieve. The secret and what makes all the difference is choosing the right exercises, and this is why we want to share with you some of the best exercises for hip strengthening. Also, we consider it valuable to be aware of the physical activities you should avoid at all costs if you still want to have healthy hips!
Why do people want stronger hips? This is one of the main articulations in our bodies; a weak hip joint means more stress on your spine, knee, and sacrum. These exercises for hip strengthening are the best choice to give your legs a stable foundation and be able to walk freely for longer.
If you are a senior, it is essential to strengthen your hip muscles and joints, as this can make your life more comfortable by reducing the pain caused by arthritis and also reducing your risk of falling.
Let’s be positive and start with the best exercises for hip strengthening! Ready?
1. Clamshells
This is an exercise that targets your glutes, particularly the gluteus medius. These muscles can be found on the sides of the hips, and their role is to stabilize and support the pelvis, so they help with your balance while you are standing.
Is this one of the exercises for hip strengthening? Definitely. How to perform this exercise? Read on and find out.
First, you will need a resistant band. Then, you lie on your back, bend your knees, and your feet should remain flat at ground level. Take the band and place it around your thighs above the knees.
Your feet should remain flat for the duration of the exercise, and you start by pushing your knees outward against the resistance of the band. Keep in mind that if you want this to be effective, you will need to hold this position for 10 seconds before you bring your knees back together.
You can start slow, but do your best and try to complete 10 repetitions. After you get used to it, you can continue by completing three sets of 10 repetitions each. This is optimal if you want to get all of the benefits.
2. Seated marching
Of all the exercises for hip strengthening, this one focuses on the hip flexor muscles. These are some of the muscles that play a crucial role in lifting the leg. As long as you want to climb stairs with ease and walk without problems, you want to train these muscles. Both activities rely on your ability to lift your legs, and this is why we want to tell you how to train your hip flexor muscles.
If your flexor muscles get weak, walking will become challenging. You will start to walk slower and slower because, in order to feel comfortable, you will have to reduce your step length.
Grab a sturdy chair and sit down. Make sure your knees are bent and your feet are flat on the floor. Start by lifting one leg up and bringing the knee closer to the chest. Keep this position for one second, and then lower the leg. Then do the same with the other leg.
Alternate the legs, and in the end, you will need to have 10 repetitions on each side. If you want the maximum effect, try to do 3 sets of 10 repetitions for each leg.
3. Bridges
If you want strength in hip extension, then you should do this one of the exercises for hip strengthening. Your hip extension is important for climbing stairs, walking, rising from the chair, or any seated position.
When leg stability and strengthening your glutes and hips are your main goals, you can’t miss bridges. These are some of the best exercises of this kind, and you are about to learn how to do them.
To perform this exercise, you need to start lying on the floor on your back. Bend your knees and keep your feet flat on the floor. Now, use your glute muscles and lift your hips in an upward motion. Your back should be flat, so avoid arching as much as possible.
Before you bring your hips into the initial position, you need to hold this pose for three seconds. Read this 10 times and rest. Your goal should be to do 3 sets of 10 repetitions if you want this to be effective long-term.
4. Standing hip abduction
Standing hip abduction is one of the most important exercises for hip strengthening because it focuses on improving the movement your legs can do away from the body’s midline.
You want to be able to do such movements because it is essential when you need to enter a vehicle, for example, or when you need to sidestep.
Firstly, you need something that can offer you stability and that you can potentially lean on. Anything works, from a chair or a table to a counter or wall. Whatever you find more suitable. So, with your back to the stable point of preference, keep an upright posture without leaning, and extend one of your legs out to the side. Hold this position for a few seconds, then return to the initial position.
Repeat all of this with the opposite leg, test a little bit, and try to do 10 repetitions on each side. Again, try to do three sets of 10 repetitions each for both legs if you want to make sure you truly strengthen your hips.
These were four of the best exercises for hip strengthening, but what are the worst things you can do when you want to have better hips? Stay with us to find out, because we want to tell you more about it!
Never exercise on uneven terrain
This is the golden rule if you want to perform exercises for hip strengthening. Studies show that with every stride you take, the ground reaction force will change, and this will force you to change your position constantly. By doing this, you will put a strain on your hips, and this is the last thing you want to do.
Weightlifting exercises
We know that strength training will help you have stronger muscles, and this can help your hips, but weightlifting can be dangerous. If you don’t perform the exercise correctly, this can cause a hip injury and worsen your pain.
If you still want to do some weightlifting, you need to know that lifting big weights with your legs puts a lot of pressure on your hips, so it’s best to start with your own body weight.
High-impact exercises
This is a big no-no when you have hip problems and you are looking for exercises for hip strengthening. Jumping, running, or any other activity that has a high impact on joints is not advised.
When someone runs, each heel impact on the soil generates a force on their feet that is as much as three times the weight of their bodies.
Sudden changes in movement while exercising
Movements and stops that are sudden and keep on repeating stress the joints, and this is why you want to avoid any exercise or sport that involves them. This means tennis and baseball are not recommended for those who have problems with their hips.
If you want to start exercising, this might help you: Fabric Resistance Bands for Working Out
You should also read: The Top 7 Exercises You Should Avoid After 60
