Hip Circles
Hip Circles is a dynamic exercise designed to improve hip mobility, strengthen core muscles and increase flexibility in the lower back. This exercise is ideal as part of a pre-workout warm-up or as a stand-alone activity to promote mobility and prevent injury.
Correct Execution of Hip Circles
Follow these steps to perform the exercise correctly:
- Stand upright with your feet slightly wider than shoulder width apart.
- Bend your knees slightly and place your hands on your hips.
- Begin to rotate your hips in a large clockwise circular motion, making sure to keep your upper body stable.
- After 30 seconds, change direction and rotate counterclockwise for another 30 seconds.
Common Mistakes to Avoid
To get the most out of the exercise, avoid the following mistakes:
- Excessive movement of the upper body: Keep the upper body stable and let the hips do the work to target the right muscle groups.
- For fast movements: Perform the exercise at a controlled pace to ensure proper technique and avoid dizziness.
- Inadequate Core Stabilization: Engages the core muscles throughout the movement to maintain balance and control.
Modifications and Variations
Adapt the exercise to your level:
- Beginners: Start with smaller circles and gradually increase the size as you become more comfortable with the movement.
- Advanced: Perform the exercise on one leg to increase the challenge and improve balance.
Number of Repetitions and Sets
Perform 2-3 sets of 30 seconds in each direction, depending on your level and comfort. Focus on the quality of the movement rather than the quantity.
Breathing
Breathe deeply and calmly throughout the exercise to maintain a relaxed and controlled movement.
Video Demonstration
Watch this video for a visual guide to properly performing Hip Circles: