Hips, Hips and Hips!

I think I have mentioned a time or two that the Hips Don’t Lie!

Also, they were made to move in several directions! Today’s movement does just that! Hip rotation can be done on a mat, or it can be done standing at a counter or barre! The movements that you see in the video are commonly seen in the gym; you will also see a lot of incorrect moving going on.

Whether you are standing, or on the mat, the key is to remain stable with the rest of the body as you rotate the hip. As always these movements should be pain-free! Keep the lower back stable by engaging the core, and keep the shoulders away from the ears.

The First Issue I see…

…and the biggest issue I see is a great deal of lean to the opposite side of the rotation. For example, if I rotate my left hip, the right side tends to sway. Don’t let this happen. If it does, find a wall or a nice person who will stand next to you!

The second issue I see…

…is a great deal of hyper hip extension which is basically your low back taking it for the team. I tried my best to limit my motion in my back. It can be challenging and for some reason, everyone wants to kick their leg as high as it will go at the expense of their low back! Don’t do it!

Three options that I show on the video are…

• rotation only
• rotation with a diagonal kick ( commonly called dirty dogs)
• no rotation straight kick out
• no rotation, bent knee, kick up

These are not only good mobility movements but great booty burners, and core stabilizers! If you haven’t done them for awhile it may be time to revisit them with an updated vision of what they can do for you.

How many you do is really up to you, but start with 15 on each side, then 10, then 5.

Yes! be sure to do the other side!!

Have a great week and move!

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