Hip Harmony: Increase Your Hip Strength and Balance with Pilates!

As the summer warmth gradually fades and we stand at the threshold of fall, it's a wonderful time to pause and focus on nurturing and balancing our bodies. One way to achieve this balance is by building stronger hips. Strong hips are needed for overall stability and mobility. They support your posture, reduce the risk of injury, and enhance performance in daily activities and sports. Conversely, weak hip muscles can lead to imbalances, pain, and decreased functionality. Our hips support our bodies, facilitate movement, and protect our backs and knees from injury, making it vital to keep them in good shape.

However, each year, more than 300,000 people in the United States suffer from hip fractures, and one in four will develop painful hip arthritis at some point in their lives. The good news is that you can improve your hip health by making a few simple changes, and it's never too late (or too early) to start. With the perfect combination of stretches and movements, Pilates offers an excellent opportunity to balance the body and mind with ease, comfort, and purpose.

This month, we’ve compiled our top ten Pilates moves to enhance hip strength and improve mobility. The great news is that these exercises can be performed anywhere — at home, in the gym, or even during your summer vacation. Just grab a Pilates mat and get started. By next summer, you will feel stronger, and over time, you will have incorporated powerful habits in your routine that promote a balanced and healthy body!

1. Clamshells: Lie on your side with your knees bent. Keeping your feet together, open your knees like a clamshell. This exercise targets the gluteus medius, which is essential for hip stability.
2. Leg Circles: Lying on your back, lift one leg towards the ceiling. Create small circles with your leg while keeping your core engaged. This motion strengthens the hip joint while improving flexibility.
3. Bridge: Lie on your back with your knees bent and feet flat on the floor. Lift your hips towards the ceiling, squeezing your glutes at the top. This exercise strengthens the hips, glutes, and lower back.
4. Single-Leg Balance: Stand on one leg and extend the other leg in front of you. Hold for as long as you can while maintaining good posture. This helps improve balance and stability.
5. Side-Lying Leg Lifts: Lying on your side, lift your top leg straight up and down. This targets the outer hips and improves overall hip strength.
6. Standing Leg Lifts: Stand on one leg, lift the other leg straight out to the side, hold for a moment, and lower it back down. This helps to improve hip strength and balance.
7. Saw: Sit tall with legs extended. Reach one hand toward the opposite foot while twisting your torso. Alternate sides. This exercise enhances the flexibility and strength of the hips while improving balance.
8. Plank to Side Plank: Start in a plank position, then rotate into a side plank by shifting your weight to one side. Hold briefly before returning to plank and switching sides. This improves overall body stability and hip strength.
9. Hip Circles: Position yourself on all fours and lift one knee out to the side. Create small circles with your knee in the air. This targets the hip joint and enhances mobility.
10. Leg Pulls: In a plank position, lift one leg towards the ceiling while keeping your core engaged and hips stable. Alternate legs for a set number of repetitions. This strengthens the hips and improves overall balance.

Incorporate these exercises into your routine to build hip strength and improve your balance! Try Pilates; you might discover that you move with greater ease and confidence. Set a goal to complete all 10 exercises by the end of August, and invest in your future self today!