Enhancing Skills

Hip circles

Talk to your doctor.  Caution and common sense should be used...as these are my experiences, and my unique situations.  They may work for you or they may not.  You may have different results.  Please read our disclaimer.

Type:

Warm-up

Equipment:

N/A

Hip circles stretch is a dynamic warm-up exercise that targets the hips and helps to improve mobility and flexibility in the hip joints. It involves making circular movements with your hips, which helps to warm up the muscles around the hips and lower back.

Proper form:

  1. Stand with your feet hip-width apart.
  2. Place your hands on your hips.
  3. Circle your hips in a clockwise direction, starting with small circles and gradually increasing the size of the circles.
  4. After a few rotations, switch to an anti-clockwise direction and repeat the same movement.

How to reduce the difficulty: If you find it difficult to perform hip circles, you can reduce the difficulty by making smaller circles with your hips or slowing down the movement.

How to increase the difficulty: To increase the difficulty, you can try performing the hip circles on one leg or adding ankle weights to your ankles.

Reps: Beginner: 10 circles in each direction Intermediate: 20 circles in each direction Advanced: 30 circles in each direction

Estimated time for exercise: 1-2 minutes

Body Group:

Abs (Core)

Muscle Group(s):

Side Abs

Muscles used:

Primary:

Internal Oblique

Secondary:

External Oblique

Tertiary:

None

Difficulty:

Beginner

Talk to your doctor.  Caution and common sense should be used...as these are my experiences, and my unique situations.  They may work for you or they may not.  You may have different results.  Please read our disclaimer.


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