Pilates expert suggests these five accessible exercises for loosening and bolstering tight hip muscles in novices.
In a bid to boost hip strength and mobility, fitness enthusiasts can look to Pilates instructor Maia Henry for inspiration. Henry's routine, as demonstrated in her TikTok videos, includes exercises that focus on both strength and mobility, with a particular emphasis on the hip joints and surrounding muscles.
Prolonged sitting can lead to tight hips and weaken the muscles around them, affecting overall mobility and stability. To counteract these negative effects, incorporating hip mobility exercises into one's routine can help promote joint and muscle health.
Maia Henry's specific five-move Pilates workout for hip strength and mobility is not explicitly detailed, but her overall Pilates and full-body workouts often include exercises that target the hips and lower body. If you're looking for a general idea of hip-focused Pilates moves that Maia Henry might emphasise, consider these common exercises often used for hip strength and mobility in Pilates practice:
- Hip Rolls/Bridges: This exercise strengthens the glutes and improves spine mobility.
- Leg Circles: This move improves hip joint mobility.
- Side-Lying Leg Lifts: This exercise targets the hip abductors.
- Clamshells: This move activates the hip external rotators.
- Pilates Swimming (opposite arm and leg lifts): This move engages hip and core stability.
One of the exercises in Henry's routine is the lunge, where one stands, steps forward with one leg, and lowers the hips until both knees form a 90° angle. For an extra challenge, holding dumbbells while lunging is suggested. Another exercise is the clamshell, where one lies on one's side with hips stacked and knees bent, lifts the top knee, holds for a moment, then lowers it. For an extra challenge, lifting the hips can be included.
The glute bridge is another exercise in Henry's routine. To perform this move, one lies on their back, raises their hips while pressing through the feet, and then lowers them slowly. This exercise is done in sets of 2 with 12 repetitions each. The lying leg lift exercise involves lying on one's side with legs bent, pushing the torso up at a 45° angle using the lower arm as support, straightening the top leg and lifting it so it's parallel with the floor, and lowering with control then repeating.
Lastly, the fire hydrant exercise is part of Henry's routine. Starting in a tabletop position, one lifts one knee to the side while engaging the core and glutes for stability. It is done in sets of 2 with 12 repetitions on each side.
Remember, Pilates is a low-impact way to build hip strength without straining the rest of the body. Henry emphasises the hips' importance for everyday movement, whether for athletes or busy parents. As with any exercise routine, it's essential to listen to your body and modify exercises as needed to ensure you're working within your comfort zone.
For the exact five-move Pilates routine for hips from Maia Henry, it would be best to view her TikTok or fitness social media content directly, where she shares workout videos and demonstrations focused on hip strength and mobility.
Incorporating Pilates exercises like hip rolls/bridges, leg circles, side-lying leg lifts, clamshells, and Pilates swimming can help promote hip strength and mobility, as demonstrated by Pilates instructor Maia Henry in her fitness routines. To enhance overall health-and-wellness and reduce the effects of prolonged sitting, one might find yoga and science-backed fitness-and-exercise routines with flexibility training beneficial for maintaining optimal hip strength and mobility.
