Standing Hip Exercises | No Equipment

Beginner Exercises For Hips | Knee Friendly

What are the best exercises to strengthen your hips for over 40?

Everyone can benefit from hip strengthening and stretching. Even more important when over 40, in helping lower the risk of hip and lower back pains.

Strengthening and stretching the hip muscles can help build stability around the hips, lower back, and knees as we get older. This helps you improve your walking, reduce the risk of falls, and help with your joints.

People can have weak and tight hips due to, too much sitting and lack of movement.

In Jodie’s Pilates for the Hips video, she demonstrates six of the best standing beginner hip exercises you can do at home to strengthen your hips and core.

No equipment is needed in this beginner Pilates hip exercise video and all these hip exercises are standing. A great hip workout for anyone who prefers standing exercises. This beginner hip workout is perfect for women over 50 to help build bone strength.

Jodie mainly targets the glute muscles around the hips and the leg muscles to build your hip strength. You will work the core in these hip exercises.

What exercises should you avoid for hip pains? Avoid high-impact movements such as running, jumping, and walking a uneven ground. Keep reading for more important tips for the hips.

The six top Pilates beginner hip exercises are;

1. Squats: Strengthen and firm the butt, legs,  and core. A great beginner yoga and Pilates exercise to help lower back and strengthen you around your hips. Jodie will demonstrate traditional squats and wide squats.

2. Single knee lifts: Strengthen your hip flexors and core. A great balancing hip exercise.

3. Step backs-Lunge: This Pilates exercise strengthens and firms you around your hips, legs, and core.

4. Side leg lifts: This is a great hip exercise for the side hip muscles. You also work your core muscles and improve balance.
 
5. Rear kickbacks (donkey kicks): This Pilates hip exercise strengthens the glutes, and improves your balance.

6. Side lunges: This hip exercise strengthens the inner and outer hips, and legs.

Important tips:
1. Engage the core by drawing the navel to the spine and activate the pelvic floor.
2. Move slowly and smoothly.
3. Focus on slow even breaths.

Place the video on pause after Jodie demonstrates each Pilates hip exercise so you can take your time and do more. Do these hip exercises with care and do what feels best for your body and joints.

Beginners: 10-15 repetitions for each Pilates exercise.
Intermediate: 15-20+ and 2-3 sets for each Pilates exercise.

At the end of this hip workout, Jodie will guide you through some standing hip stretches. Improve your hip flexibility in Jodie’s standing gentle yoga flow video.

Watch Jodie’s new standing-only hip stretches video you can do daily to relieve tight hips.

Do you get lower back pain? Watch another great yoga video, where Jodie demonstrates standing stretches for lower back pain relief.

Join Jodie in her live-stream Pilates or yoga online classes for more motivation and education. If you live on Russell Island you can meet Jodie in person in her Pilates or Yoga classes.

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Disclaimer
Kevala Health, recommends that you consult your physician regarding the applicability of any recommendations and follow all safety instructions before beginning any exercise program and watching Kevala Health videos. When participating in any exercise or exercise program, there is the possibility of physical injury. If you engage in this exercise or exercise program, you agree that you do so at your own risk. Thank you - Jodie
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