If you spend a lot of time sitting, you probably suffer from a lot of stiffness in your lower body, so this Pilates hip mobility workout might be just what you need to release the stiffness.
The second installment of Sweat With SELF’s new Pilates series is all about opening up your hips and hip flexors and strengthening the surrounding muscles through dynamic movements. New York City-based certified personal trainer and Pilates instructor Sina Riemann leads you through a warm-up, main workout, and quick cool-down — a complete hip mobility and strength routine you can complete in under 20 minutes.
You’ll notice a lot of emphasis on single-legged movements here, from the warm-up to the workout. That’s because, as Lehman explains, single-legged standing really strengthens your hips — particularly your hip abductors, the small muscles on the outside of your hips that work to keep you from wobbling. People tend to overlook these side hip muscles, which can be problematic. If they’re weak there, it can put undue strain on other areas, like your knees and ankles, increasing your risk of injury down the line. Standing on one leg helps ensure that one area isn’t weaker or tighter than the other, improving your overall balance.
In this hip workout, you’ll alternate between classic glute exercises like glute bridges (it’s Pilates, so prepare to add some pulsation) and variations like the one-legged glute bridge march. The routine also features frontal plane, or side-to-side, movements. It’s these lateral movements that really activate the small muscles on the sides of your butt. Exercises like rainbow legs, hip circles, and spider kicks will hit these muscles. Movements like internal-external hip rotation can also help release tight areas.
This Pilates hip mobility workout concludes with a cool down that includes static stretches targeting the glutes and hip flexors. You’re sure to feel amazing after all this.
So get ready to get your hips engaged, stretched, and moving with the guided video above. If your upper body feels a little lacking, try this shoulder mobility routine next.
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