
What it’s good for | Strengthens the outside-hip muscles and helps to keep hip bones strong. Everyday benefits include:
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How often to do it | Daily |
Equipment you’ll need | A mat, rug, towel or anything else you can lie on comfortably on the floor A cushion or two to pad any bony bits that are uncomfortable when you lie on your side |
- Lie on one side with your hips, knees and feet neatly stacked, and nees bent, so they’re pulled in towards you in a comfotrable position
- Rest your top arm in front of you, using the hand to help steady your balance
- Keeping the edges of your feet firmly glued together, open up your top knee as far as it will go without making anything else move – especially your pelvis /hips. Your top hip must stay still
- You should feel a squeeze as the outer-hip muscle contracts to work
- Hold this squeeze for a count of 5, then gently close the knee
- Rest a moment then repeat
Aim to do 10 openings on one side, then turn over and repeat on the other side
TIP
♦ If you are very new to exercise, this is one that can produce an intense “burning” sensation in the muscle. Don’t worry! The feeling will go within seconds and over the days and weeks will probably fade altogether
Cannot do this at all? If you are finding this impossible, try the seated hip wrap instead.
Varying the exercise for more challenge
Once you can do this, you need to make the exercise a bit harder to continue strengthening your muscles. Firstly, add another set of 10 to your daily routine. Then move on to these other exercises in order of difficulty below.
The progressions
1. Change position of knees
Keeping your legs stacked, draw your bent knees down and your feet directly behind your body until your knees and thighs make a straight line with the rest of your body. Your lower legs and feet should be at a right ankle behind you. If you can comfortably achieve this position, you should feel a more intense effect on the targeted muscle when you do your 10 repeats
2. Bent leg lift, lying
Same starting position, but this time lift the whole of the top bent leg up to hip height (ie, a few centimetres) and hold it steady for a count of 5. Return carefully, rest for a second, then repeat up to 10 times. Turn over and do the other leg.
3. Straight leg raise, lying
Click here for instructions
4. Side leg lifts, standing
Click here for instructions
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