Hips, Hips and More Hips

We mobilized our pelvis with the pelvic tilt to access and  the hip & back muscles.  This exercise gets those hip muscles working.   Our Glutes play a huge roll in our balance.   This should burn but the good Kind.   


 Standing Hip Hikes

Purpose:  To strengthen hip stabilizers

Position:  Standing on one leg, with other leg light or lifted. Use the wall or a pole to help with balance.

Movement Description:  With a neutral pelvis and your core support, shift weight into the right leg.  Align the middle of your knee with your second toe (activate your external rotators).    Lift up and off the supporting right leg and rest left foot on right foot.  Then slump (hip check) your right hip out to the side and use the side of the right hip to pull the hip back in.  Repeat 15x.  Repeat on other side.

What to watch for:

ü  Remember to keep abdominals engaged

ü  Try to square hips and middle of knee cap aligned with second toe.

ü  Keep neck and shoulder relaxed

ü  Do not allow back to arch, use abdominals to support the neutral curves of the spine

ü  Lengthen the back half of your skull up to the ceiling, letting the chin drop slightly


Like this exercise? You will love our Posture workshop Saturday January 21st 1:30.

Feedback from Whole body workshop: Posture.  “Loved it”  “Felt so good when I walked out”  “Feel confident I can do these exercises at home”, “Ivana was great” , “Loved the format