Pilates can help you shape your body and make it more flexible. It also balances your muscles. Other exercise styles tend to ignore your stabilizing muscle groups. Although it does strengthen your trunk, its main purpose is to make your leg stronger.
We’ve put together a list of easy exercises that will help you tone up your hips.
This exercise is excellent for strengthening and stretching the oblique, and other rotators in the torso. It also stretches the rear. This exercise will not only reduce the ” Love Handles” but also maintain your lower spine flexibility!
Lay on your back with both arms at the sides and palms facing up.
Put the tennis ball in between your legs and bring your knees to your chest one at a tim. Thighs in a right angle with the body. Scapulas and Pelvic neutral.
Inhale and zip to hollow.
(Breathing in): Lower both legs slowly to the right, while looking left. Turn the palm of the left hand downwards at the same time. You will be reminded to keep your left scapula on the mat and anchor it.
While breathing out, zip your legs up and back using the “strong center”. Return your head and palm of left hand to the center while breathing out.
Repeat the same motion, but now lower both legs to the left.
Repeat 6-8 times on each side. Each time, go a little farther.
Lifting your hips will strengthen your lower ab muscles. You can also strengthen your buttmuscles if you squeeze the butt as you lift. It can be difficult to do the Hip-Up if you have a weak stomach, tight back or a large lower torso.
On your back, place your legs straight up with your knees bent, feet crossed and your arms by your side.
Use your low Abdominal Scoop to rock back and raise your hips.
Lay flat on the ground with your back and shoulders firmly pressed into the earth and your arms at your side. For more comfort, you may prefer to lie down on a Pilates Mat or your carpet.
Slowly lift your hips to align your hips with your legs.
As you begin to pull the ball toward you, keep your abs tight and your feet on it. While you are pulling the ball toward you, inhale.
Slowly push the ball out. Straighten your legs and return to your original position. Your hips should be raised and your ankles on top of your ball.
Exhale each time you push it back out.
To ensure that the hips have maximum strength and range of motion, the Pilates hip rotator stretching is used.
Stand with your back to the wall and a flat surface at hip height that is strong enough to support the weight of one leg.
Place your left foot vertically aligned on the object. Make sure your hips and stomach are properly aligned vertically.
Take a deep breath. Exhale slowly and rotate your leg in a counter-clockwise direction. Anti clockwise rotation will rotate the hips externally on the left leg.
Take a deep breath and hold the position.
You can rotate your leg more by using your hands while slowly exhaling.
Repeat until you’ve taken ten deep breaths.
Reverse the rotation clockwise. The same will apply to the internal rotation.
The stretch on the left leg will be repeated for the right.
Standing tall, with your feet together and ribs raised off the pelvis.
Swing your left leg out straight to the side while standing tall with your hips aligned evenly. If you lean, the leg will seem to stop at one point.
Repeat the exercise to the side 8-10 times.
Repeat the process on the opposite side.
While balancing, you will be forced to use your core stabilizing (abdominal muscles) and hip muscles more. This exercise targets the top joint of the hip and strengthens muscles on the outside and the back of the hip. You can perform it in sets of eight to ten repetitions on each side.
Lay on your side, with your lower leg bent at a 90-degree angle. Your top leg must be straight, and should be directly under your hip.
As you breathe in, rotate the top leg clockwise as far as possible. This position should be held.
As you breathe out, sweep your top leg into its original position. Do not move your pelvis or spine.
The pelvic stability will lead to greater hip mobility, better hip tone and stronger thigh muscles. Exercises can be performed in sets of 10-15 repetitions per leg.
Lay on your side, with your knees bent. Your feet should be in line with the spine. Place your head onto a pillow.
Keep your legs together while exhaling and raise your top leg in a curved arc without moving your pelvis.
As you inhale, lower your upper leg slowly.
Cushion squeeze:Pelvic stabilization will lead to greater hip mobility, hip tone and better toned thigh muscle. Exercises can be performed in sets of four to five repetitions.
