G'day everyone welcome back to another
exercise video
what we're going to go through in this
exercise video today
is a quick and simple standing hip
strengthening
routine
we're going to strengthen those
hips we're going to get them moving
better as well it's nice quick and
simple we're only going to do about four
or five exercises
so no excuses the hips are a very
important area
to exercise so get up and do these
exercises with me
just quickly before we get into it make
sure you do one of the warm-up videos
which
i always pop up here in the corner and
once you've done that
let's get into it
so standing up nice
and tall
next to your chair
what we're going to start
with are
just some hip circles so we're just
going to bring the leg around like this
now what you're going to be doing with
this exercise is just relaxing your hip
and just bringing it around just let
momentum take it around
getting some nice movement in that hip
that's it
and following along with me let's go for
three more
one
two
and three - excellent work now let's
go the other way
so just doing the exact same thing
that's it bringing it around
three
two
and one
excellent work shaking out those legs
now you are going to feel the opposite
side
of your body working when you're
standing on one leg
that's because the hip stabilizers on
the other side are being used
as well so you will feel it but as you
get stronger
that fatigue is going to go down
okay
let's do some
hip circles on the other side now so
standing up nice and tall
doing the exact same thing relaxing
those hips
and nice big circles
that's it going in the clockwise
direction
just let momentum take your leg
around
that's it
and let's go for three
two
one - excellent work let's go the other way now
doing the exact same thing
moving that hip around
and
three
two
one
excellent work shaking out those
legs taking a deep breath in
and out
okay now we're going to work
the muscles at the front of the hips
what we're going to do is stand up nice
and tall we're going to keep
our leg straight so we're going to
squeeze the muscles at the front of the
leg and we're just going to lift it up
like this
we're going to bring it down so when we
come up we're going to hold for two
seconds
we're going to do five repetitions
following along me let's go
keeping that leg straight squeezing the
muscles at the front of the leg
bringing it down
again coming up squeeze
one
two - coming down
and three more to go
standing up nice and tall squeezing the
muscles at the front of the leg keeping it straight
coming down
again coming up
hold
and down and last one
coming up
hold
and down excellent work shaking out those legs
let's do the same thing on the other side now bringing the leg up
squeezing the muscles at the front of the thigh
hold
and down
excellent work
and up
hold
and down making sure your toes
are
facing straight ahead they're not
they're not facing out
okay let's go again
up nice and tall
and down let's go two more
up
hold
one, two
and down
and last one bringing up
hold
one, two
and down
excellent work shaking out those legs
okay now we're going to work our hip
extensors we're going to stand up
nice and tall
we're going
to bring our leg back just like this we're going
to do the same thing holding for two seconds
coming back again
our leg is straight we're moving it backwards
so let's come back
hold
one, two
come forward let's go for another four
let's go hold
bring it back
one, two
bringing it back together
again coming back
hold
one, two
coming back together
two more let's go
one, two
coming back
and last one
coming back
and coming forward excellent work
shaking out those legs
let's do the same thing on the other leg now standing up nice and tall
shoulders back
core tight holding onto the chair
bringing that leg back holding
coming
forward
excellent work let's bring it back
hold
and forward three to go let's go
one
two - hold
and last one
three
excellent work shaking out those legs again
taking a deep breath in
and out
okay let's do some hip abductions now so
we're bringing the leg
out to the side toes facing the front we
come back again we're coming up
holding for two seconds bringing the leg
back in
up nice and tall let's go
hold
one, two
excellent work coming back
down
again coming up
hold
one, two
coming down
again coming up
hold
one, two
bringing it down two to go let's go
bring it up
hold
one, two
coming down
and last one
coming up
hold
one, two
bringing it down let's do the same on the opposite side now
standing up tall bring that leg out to the side toes facing the front
bring it back down
excellent work
again
bring the leg up
hold
down - three to go let's go
bring it up
hold
coming down
again coming up
bringing down
excellent work
and last one coming up
coming down excellent work taking a deep breath in
and out
okay what we're going to do now is stretch out our inner thighs
we're going
to stand up nice and tall
going to bring our legs apart like this
keeping them nice and straight
we're going to face one foot out to 45
degrees like this bring the leg out a little bit further
as far as you need to go to feel the stretch in those inner thighs
we're going to bend the leg that's feet are facing out at
45 degrees
other foot facing straight ahead
now what you're going to do is just shift
your weight onto one side
feeling that stretch in your inner thigh
until you feel the stretch hold the position
we're going to hold for 30 seconds so following along with me
up nice and tall feeling that stretch
relaxing into it
don't strain remember to breathe
so relaxing into it focusing on stretching out that muscle in your inner thigh
that's it keeping your chest upright
excellent work and let's go for ten
nine
eight
seven
six
five
four
three
two
and one
excellent work shaking out those
legs let's do the same thing on the
other side bring those legs apart
making
so bring the legs as far apart as you need to to feel the stretch
in your inner thighs so you're going to
face the other foot out to 45 degrees
while this foot
facing straight ahead now you're going to shift that weight
onto the foot facing out feeling that stretch in the inner thigh
you're up nice and tall now your chair is going to be in
front of you i just have my chair to the side
so you can see what i'm doing
so make sure you've got something to hold on to
if you need to
for that balance otherwise you can do it
like me
without the chair if you do feel your
balance is quite sturdy
okay let's hold this for another 10
seconds following along with me and ten
nine - relaxing into it
and six
five
four
three
two
and one
excellent work coming up
shaking out those legs
taking a deep breath in
and out
let's shake out those legs again
again taking another deep breath in
and out
and we're all done for that standing hip exercise video
we strengthened the hip we got the hip moving and we also did a stretch
i hope you enjoyed that exercise video
if you did make sure to give it the
thumbs up
also let me know how you went down
below in the comment box
and if there's anything you'd like to
see
and subscribe to this channel for regular exercise videos
to help you improve your health and fitness
i'll catch you again soon for
more exercise videos i'll see you then
