Hip Circles
Hip Circles is a dynamic exercise that helps warm up the hips, release tension and improve mobility in the hip joints. This exercise is ideal as a pre-workout warm-up or as part of a daily mobility routine for those who sit a lot or want increased flexibility in the lower body.
How to do Hip Circles correctly
Here's a step-by-step guide to properly performing Hip Circles :
- Stand with your feet hip-width apart and knees slightly bent.
- Place your hands on your hips for support and slowly begin to make circular movements with your hips as if you were drawing a circle.
- Move your hips in a large circle, first clockwise and then counterclockwise.
- Keep your upper body stable and focus on moving your hips. Perform 8-10 circles in each direction.
Typical mistakes of Hip Circles
To avoid injury and ensure that the exercise is as effective as possible, be aware of the following mistakes:
- For fast movements : Make slow and controlled circular movements to activate the muscles and protect the hip joints.
- Excessive lumbar flexion : Keep the core tight and the back straight to avoid unnecessary strain on the lower back.
- Limited range of motion : Try making big, round circles with your hips to maximize the stretch and mobility.
Variations and Adjustments for Hip Circles
Depending on your level and comfort, try these variations of Hip Circles :
- Lying hip circles : Lie on your back with your knees bent and your feet flat on the floor. Make circular movements with your knees together for a gentle version of the exercise.
- Single leg hip circles : Lift one leg and make circles in the air. This isolates the movement and helps strengthen the hip joints.
Rehearsals and recommendations
Perform 8-10 circles in each direction and repeat 2-3 times. The exercise can be performed as part of your warm-up or daily to improve hip mobility and flexibility.
Breathing during the exercise
Remember to breathe calmly throughout the exercise. Take a deep breath as you start the movement and exhale slowly as you make the circle. This helps you keep the core engaged and the movements controlled.