A Fitness Instructor Suggests Five Easy Exercises for Beginners to Stretch and Fortify Taut Hips
Maia Henry, a renowned Pilates instructor, has shared a simple yet effective routine to strengthen and lengthen the hips. This workout is ideal for anyone looking to improve their mobility, stability, and overall body composition.
The routine blends controlled, precise Pilates movements with strength training exercises that sculpt and tone the hips. Here's a general example of a five-move Pilates-based hip workout, inspired by Pilates principles and Maia Henry’s general style:
- Glute Bridge
- Lie on your back with your knees bent and feet flat on the floor.
- Raise your hips off the ground, pausing to squeeze your glutes at the top.
- Lower your hips slowly for 12 reps, completing 2 sets.
- Lying Leg Lift
- Lie on one side with your legs bent and your lower arm as support.
- Straighten the top leg, lifting it so it's parallel with the floor.
- Lower the leg slowly for 12 reps, then repeat on the other side. Complete 3 sets of 12 reps on each side.
- Lunge
- Step one leg forward and lower your hips until both knees form a 90° angle.
- Return to the starting position and repeat with the other leg.
- Perform 3 sets of 12 reps without weights, but consider adding dumbbells for an extra challenge.
- Clamshell
- Lie on one side with your hips stacked and knees bent.
- Lift the top knee while keeping your feet together.
- Lower the knee slowly and repeat for 12 reps. Complete 2 sets on each side, with an optional extra challenge of lifting your hips as well.
- Fire Hydrant
- Start on all fours with your hands beneath your shoulders and knees beneath your hips.
- Lift one knee out to the side, keeping your knee bent at a 90° angle.
- Lower the knee slowly and repeat for 12 reps. Complete 2 sets on each side.
It's essential to maintain core and glute engagement throughout these exercises for maximum benefit. Remember that incorporating hip mobility exercises into a routine can help counteract the negative effects of prolonged sitting, promoting joint and muscle health.
For additional Pilates routines, you might find the Pilates for beginners routine helpful. It's also recommended to access Maia Henry’s dedicated workout videos or programs, likely hosted on her TikTok or Instagram pages, for the exact five moves in her hip workout targeting hips and core.
This Pilates-based hip workout, inspired by Maia Henry’s teachings, combines science-backed movements with exercises that promote flexibility and strength. By incorporating this routine into a health-and-wellness regimen, it can aid in improving fitness-and-exercise performance and overall health, while also enhancing mobility and stability in the hips.
