Hip Rotations to Strengthen Muscles

This exercise is a bit like learning how to do a belly dance or if you remember the ‘hoola-hoop’. But bear with me – there are many benefits from doing this exercise, as your legs and the rest of your body is dependent on having supple limbs for them to be able to function properly without aches and pains.

Hip rotations – will get more suppleness into your hips and in turn help to strengthen buttocks, legs, lower back, pelvis and tummy muscles.

Exercise method:

• Place a soft cushion, thick towel or exercise mat on the floor and kneel down on it.
• Make sure your cushion is big enough for you to place your knees about 40 centimetres apart.
• Place your hands on your hips while doing this exercise – this will help keep your balance.
• Sink your body about 10 to 12 centimetres – without arching your lower back – keep your back relaxed.
• Begin to move your hips in a circle movement slowly as far to the right as you can. Remember only to move your hips – not your body.
• Tilt your pelvis upward and begin slowly to rotate your hips – moving your behind out and backwards, and then over to the left as far you can without arching the lower part of your back.
• Complete the movement over to the right until you’ve come a full hip circle.
• Do this exercise at your own speed from right to left and backwards – a full hip circle. Take a rest and then do the same rotation again from left to backwards to right.
• Each time use the opposite rotation i.e. clockwise and then anti-clockwise.

Repeat:

• Do this exercise twice a day for 5 days and then gradually more each day.

This exercise is not particularly easy for beginners, but with perseverance and slow movements to begin – you’ll master it in no time and begin to feel the benefits already after a few days.

As always if you are in doubt as to whether this exercise is suitable for you, please consult your doctor before beginning on new exercises. This exercise is generally suitable for people of all ages.