Hip Exercises: For a Healthier Body
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hip exercises These are exercises that must be practiced in order to have a healthy body. Exercise is not done just to lose weight and have a shapely body. At the same time, it must be applied regularly for a healthy life.
You don't need clear time intervals and days to exercise. You can do your exercises during your ten-minute breaks when necessary. For example, you can set your alarm ten minutes before you go to work. Since you will have a ten-minute gap before getting ready, you can use those ten minutes by doing your exercises. You can take steps towards a healthy life by taking ten-minute breaks during your lunch breaks.
Many of us spend our lives in desk jobs. Sitting for long periods of time causes hip and waist pain. That's why those who work at a desk should make time for themselves and do hip exercises. We have listed the hip exercises you should do. Exercises you need to do for a healthier body and great hips:
Hip Exercises
1) Glute bridge
Glute bridge is one of the easiest yet effective hip exercises. What you need to do for this exercise, which can be called entry level, is as follows:
- Lie on your back and bend your knees.
- Tighten your glutes by placing your feet flat on the floor.
- Lift your hips up in a controlled manner. Meanwhile, continue squeezing your hips.
- Lower your hips with control.
Be careful to move in a controlled manner while doing this exercise. Practice in sets by determining your repetition intervals.
2) Single-leg glute bridge
Another exercise called single-leg glute bridge is very similar to the glute bridge movement. To perform this move, you need to follow this path:
- Lie on your back and bend your knees.
- Lift your hips up in a controlled manner.
- Place one foot flat on the ground.
- Lift your other foot up.
You should do this movement for both legs in at least two sets.
3) Monster walk
Monster walk is a versatile hip-building move. Legs are spread shoulder-width apart or slightly wider. If there is a tire, it can be done with the help of a tire. It is performed by walking forward or sideways, maintaining the distance between the legs. Thanks to this hip exercise, the side parts of your butt (hip medius) begin to develop.
4) Deadlift
Deadlift is one of the hip exercises that you can do with weights. Hip muscles develop thanks to deadlift. However, it should not be forgotten that deadlift is a movement that you should do with the help of an expert. You can injure yourself with a possible wrong move.
Before doing deadlift, it is useful to watch:
5) Squat
Squat is a hip exercise that can be done both with and without weights. Legs are spread shoulder width apart. With your feet firmly on the ground, slowly squat down as if you were sitting on an imaginary chair without bending your waist. When this movement is done properly and for a long time, it is a very sufficient movement to shape the hips.
6) Hip thrust
The other move on our list of hip exercises is the hip thrust. The material you need is a weight bench. Lean your back on the weight bench. You can perform the movement by lifting one foot up. You can get help from weights while doing this movement.
7) Walking Lunge
Another movement you should definitely do to fully activate your hips is walking lunge. Thanks to this movement, you can work your hips at the highest level. You can do this movement with or without weight if you wish. When you take a big step forward, the kneecap of your back knee extends parallel to the ground. The front leg is bent at a 90 degree angle.
8) Kettlebell Swing
Kettlebell swing is a movement similar to deadlift. Thanks to this movement, the hips are lengthened and locked. This movement starts to become more efficient after approximately 15-30 repetitions. It also accelerates and regulates the heartbeat.
9) Sprint
Sprinting is one of the hip exercises that works the hips the most. In sprinting, you always try to lift your forward foot higher. Thanks to fast running, the hips try to lengthen and become stronger.
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