Quick Hip Strengthening Routine
This is a beginning routine. Exercises can be modified to make them more difficult and there are other exercises to be added. But in a pinch, start here! We do these regularly in our boot camp classes, so come check it out.
20 x Transverse Abdominal Marches
Starting Position: On your back with your feet in the air, hips and knees both bent at 90 degrees.
Movement: Keeping your spine in a neutral position, lower 1 heel to the ground, maintaining the 90 degree bend in the knee. Return to starting position and repeat with the other leg. You have just completed 2 reps.
Focus: Do not let your low back change shape. For biofeedback, lightly slide your fingers under your back so that they barely touch your low back (you should be able to get a few inches in if you have a normal low back curvature). Do not let this touch on your hand change as you make the movement.
20 x Glute Bridge
Starting Position: On your back, bend your knees about 90 degrees, keeping your feet firmly planted on the ground. Toes pointing straight forward, feet hip width apart.
Movement: Pressing through your whole foot (can focus more on your heels), lift your hips up off the ground as high as you can. Slowly lower and repeat. Up and down is 1 rep.
Focus: Squeeze your glutes!
2 x 30 seconds Side Planks
Starting Position: Lie on your side with your hips stacked one on top of the other, and feet one on top of the other. Lift your body up to balance on your elbow and your feet only. Hold for the allotted time. Switch sides and repeat.
Focus: If you can't lift your hips up all the way to a straight line from head to heels, lift up onto your elbow and knee instead.
Until we make our own, these videos will have to work for these exercises
Side Steps: https://www.youtube.com/watch?v=-E2oie5_oWc
What I don't like is the waddle in the video. Think of your hips as a serving tray, you must glide and slide them to the side so you don't spill your drinks.
Forward / Back Monster Walks https://www.youtube.com/watch?v=l2GD2jYd5CM
The slide is good in this video, not much waddle, but his toes are turned out. Keep your toes facing forward.
Single Leg Balance - Stand on one leg and balance, bend your knee and squat down a quarter of your normal squat. Do not let your floating foot go behind you.