People who sit a lot during the day because of their type of work and exercise rarely may feel the weakness in their muscles. It increases the risk of injuries and reduces stability. So, if you want to be a toned body man and keep your hip joints healthy, you need to include hip-strengthening exercises into your daily routine.
Here are some exercises for the hips that are recommended to be done at least twice a week:
Hip circles. Place your hands on the hips, stand straight. Your feet have to be slightly wider than shoulder-width apart. Bring your hips toward and try to move in a circular motion. Repeat doing such circles for a minute or two to one side, then change it to another. It would be perfect if you could do two series of ten circles on one and another side.
Clamshell exercise. Lie down on your left side with your knees bent 90 degrees. Both of your knees have to be toward your body and feet in line with your spine. While your right hand may be placed behind your head. You are ready to start! Raise your left knee as high as you can and hold for 5 to 10 seconds and then lower it to the primary position. Repeat this exercise at least 8-10 times during each of your workouts.
Various exercises with bands. You may do squat jacks, side-lying leg lifts, clamshells, and many more after placing a resistance band above your knees or ankles. Such a hip circle for your muscles helps to increase overall flexibility, helps to prevent injuries and even rehabilitate faster. That is a great way to make your lower-body muscles work! At first, exercises using a band may seem quite unusual but in the long run, you won’t be able to imagine your workouts without them.
Butterfly pose. Sit on the floor and make sure that your back is straightened. Then put your feet together and put your hands on top of them. You can also lay your hands on your shins if it seems more comfortable. Then slowly lean forward, hold for 15 seconds, and get back to the primary position. Repeat it at least 5 times or until you begin to feel the tension in the lower body part muscles.
Straight leg raise. First of all, lie on your left side. You may also bend your left leg but the right leg has to be straight. Then lift your right leg as high as possible and then lower the leg. Repeat it at least seven times and then lie on your other side in order to change your legs. The first few times you exercise may make you feel uncomfortable. But after a couple of days of training, this exercise may seem even too easy.
Repeat these exercises regularly and forget what hip pain or muscle weakness means. However, as soon as you abandon exercising once again, you may start to feel more stiffness and pain than you used to feel before. Stay healthy and strong!