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5 moves for hip stability
Stabilise your hips Your hips are the strength centres of your body, but are often undertrained. Here are five moves to improve your hips. CAT WOODS
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our everyday movements often become habit — but the simple act of carrying your bag or stepping on the train can throw your whole pelvis out of alignment. Over time, these movement patterns can lead to painful tension, muscle weakness and injuries. The hips and pelvis are often overlooked as areas to train, yet their role in health can’t be overstated. Lower back, knee and hip pain is often caused by misalignment or weakness in the hips, glutes and deep core muscles that support the abdominals, hips and back. The key to stable, strong hips is to build strength in the glutes, abdominals and back, so they’re all equally as strong and able to support the pelvis in a neutral position. Having a six-pack might look great
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on Instagram, but if your glutes and hips aren’t strong, those muscles are useless for everyday movement. As a Pilates teacher, I see many people come to class with lower back pain, or with advice to build their glute strength. No matter how you train — Pilates or strength, with a trainer or solo — having a structured approach to train your core, glute, hip and abdominal strength will support all your daily activities. Working with a trainer experienced in pelvic floor engagement is an ideal way to strengthen these muscles. Pilates can also teach you pelvic floor engagement, working your hips and deep core muscles. With the pelvic floor lifted and core engaged, squats, side-lying leg lifts, lunges and plank holds are all excellent moves to build your hip stability.
• BRIDGE (HIP RAISE): Lie on your back with knees bent and feet hip-width apart. Engage your pelvic floor, squeeze your glutes and raise your hips. Hold, return to lying and repeat. • SQUATS: Stand with feet wider than hip-width and slightly turned out. Drop your hips back and squat. Keep your chest up and head lifted. Hold, return to standing and repeat. • 4-POINT KNEELING: On your hands and knees, raise alternate arms and legs parallel to the floor, keeping your body stable.
• FIRE HYDRANT: From 4-point
kneeling, raise your left knee to your side while keeping your hips stable. Hold, return to kneeling and swap sides.
• SINGLE LEG DEADLIFT: From standing, raise your left leg out behind you and bring your body parallel to the floor with some flexion in your right knee. Hold, return to standing and swap sides.