Pilates trainer claims 20-minute routine enhances hip strength and flexibility
Taking care of your hips is more important than you might think. According to physical therapist Samantha Lindauer, a coach on Ladder, hip weakness and mobility deficits can lead to changes in pelvic and postural alignment, potentially causing back pain. A study published in the Journal of Physical Therapy Exercise in 2015 also concluded that hip-strengthening exercises are more effective than conventional therapy in reducing chronic low-back pain.
Mira Hassan, a Pilates instructor based in Jakarta, offers a 20-minute hip workout that focuses on building stability and flexibility in the hip muscles. This floor-based workout, available on her popular YouTube channel Flow with Mira, doesn't require any equipment. It's perfect for those looking to undo the damage of a sedentary lifestyle or improve their movement and avoid injury.
The moves in Mira Hassan's workout include exercises like the dead bug, knee tuck, and knee lift. These exercises, along with others like them, can help improve efficiency in activities like walking, running, and stair climbing. By strengthening the hips, you can prevent compensations with other muscle groups that may lead to pain and wear on our joints.
In addition to the benefits of Mira Hassan's workout, stretching and strengthening your hips offers several other advantages. Improved mobility and flexibility in the hip joint can enhance overall movement and reduce stiffness. Increased strength and stability around the hips supports better posture and alignment, reducing the risk of injury. Alleviation of pain, especially in the lower back, knees, and hips, is also a common benefit, as strong and flexible hips help distribute forces more effectively during activities. Lastly, enhancing athletic performance and functional movement is another advantage, enabling better balance, walking, running, and other daily activities.
To support your spine during Mira Hassan's workout, a cushioned Pilates mat, like the extra thick top-rated one from Amazon, is recommended. For more routines like the one mentioned, try these everyday hip stretches to undo the damage of sitting or this hip mobility yoga routine.
According to Samantha Lindauer, doing hip exercises twice a week can ensure the hips receive adequate volume and stimulus to promote strength gains without impeding recovery. By making hip exercises a regular part of your routine, you can reap the numerous benefits they offer and improve your overall health and well-being.
- Mira Hassan's 20-minute workout, focused on the hips, is available on her YouTube channel and doesn't require any equipment, making it perfect for those seeking to improve their mobility and avoid injury.
- The exercises in this workout, such as the dead bug, knee tuck, and knee lift, can help improve efficiency in activities like walking, running, and stair climbing by strengthening the hips.
- By incorporating stretching and strengthening exercises for the hips into your routine, you can potentially reduce stiffness, enhance overall movement, and support better posture and alignment.
- Regular hip exercises, like those offered by Mira Hassan, can alleviate pain in the lower back, knees, and hips, as well as improve athletic performance and functional movement.
- Using a cushioned Pilates mat, like the one from Amazon, is recommended to support your spine during Mira Hassan's workout, and for additional hip stretches and yoga routines, consider her everyday hip stretches or her hip mobility yoga routine.
