By Ms. Shalini Bhargava
Director at JG’S Fitness Centre
Unlike our other body organs, the hips are those parts of the body to which we seldom pay any attention unless and until they are bothering us. When we follow a fitness regime, firming our hip muscles perhaps is not high on our agenda. But if you belong to a category of people who spend most of the time being simply seated with no activity you will be familiar with that unwanted hip pain and stiffness that comes along with it. In order to combat the discomfort, you even resort to performing some hip stretches. But actually reinforcing the hip area is something that will not only make you feel better but will also facilitate you to move around better.
Leaf through the below mentioned Exercises to help target and Strengthen Your Hips Muscles:
Straight Leg Raise: To start this exercise you must lie on your right side. By bending your right leg, you must slowly rest your left foot on the floor. Gradually elevate your top leg two feet off the flat surface. Slowly your leg must be lowered by holding the position for about five seconds. Duplicate about five times, then alternate legs.
Isometric Gluteus Medius Exercise: Perform this muscle exercise by lying on one single side with a belt being placed around both your ankles. Elevate your top leg in the upward direction, press against the belt while your knee must be kept straight. Holding this position for five seconds, you must replicate it for about ten times.
Hip Flexion: One you stand up in a straight position, slowly liftyour right leg off the ground; bend it in a way so that you create a ninety-degree angle at the hip. By holding the posture for five seconds you can gradually lower the leg. By duplicating the exercise for aboutfive times, you can swap legs.
Wall Slide: To start with the exercise you must be standing upright with your back being against a wall and feet shoulder-width apart. By bending your knees gently, your back must slide down the wall for a count of 5 till the time your knees are bent at an angle of a 45-degree angle. The position must be held for about five seconds. Start to flatten your knees for a count of five, gliding up the wall till you are completely erect with knees straight. Repeat the move about five times.
Once you have mastered these exercises they seem to be easier enabling you to move on to more advanced hip strengthening workouts. Working to uphold the strength of your hips will facilitate you maintain stability, keep you walking normally, and help maintain pain-free hips.