Evolve Fitness Concept

How to (really) lose the perimeter of the hip

You can not lower the perimeter of the hip? Or have difficulty running or getting up efficiently? We will show you 8 exercises to lose your hip perimeter or improve your daily or sport performance.

But first, we will explain why we should often perform specific exercises that involve the whole hip and joint part.

I want to reduce my hip

You have a healthy body but your Achilles heel is the perimeter of the hip? Do you practice sports already with some intensity but have a job where you spend many hours sitting? You'll probably have to do specific hip work to avoid "movement literacy" in basic activities such as running, rolling and / or jumping, says Alex Zimmerman, director of Equinox's Tier 4 program.

Nothing like having a coach who can advise and prescribe the best training program for you and teach you the correct technique.

To better understand, when you sit a long time, your joints, muscles, tendons, and fascia adapt to this position. Those who suffer most from this constant position are the flexors of the thigh. These are shortened and weaker. For this reason, its pull, move and stabilize functions are compromised.

For example, runners, if they have this shortened muscle portion, their stride may be shorter or even need to slow down. If it is a Weightlifter, and also possess a shortening of the hindquarters of the thigh will not be able to perform the complete squat which is your basic exercise.

You may not identify with these two types of athletes, but you are certainly an everyday athlete. And if you do not exercise your flexibility, problems such as back pain, muscle aches and weaknesses in other muscles, such as glutes, can lead to compromising your posture.

In case you spend a lot of time sitting, in addition to the low mobility you are getting in the hip, you can also increase the risk of cancer, type 2 diabetes and cardiovascular diseases.

So here are eight exercises you can incorporate into your workout. You should perform at least 3 times each.

If you have been inative for at least 6 months and/or have never had experience in training, please contact us. We have the necessary help for you.

1. Goblet Squat

Stand upright, with your legs about the width of your waist, perform a squat as low as possible by sliding your arms inside your legs. Perform 12 repetitions.

2. Hip Openers

Sit on the floor with your legs outstretched, put your hands on the floor. Lift your legs off the floor and move them apart. Perform 6 reps for each side.

3. Crab Reach

Lie on your stomach, raise your gluteus on the floor. Stretch the limbs and raise your hip as high as possible, keeping your feet flat on the floor. Perform 12 repetitions.

4. Six-Point Hip Rock

Put your hands, knees and feet on the floor (ie, keep six points in contact with the floor). Pull your knees as far as you can. Keep your chest straight, and rock back and forth. Perform 12 repetitions.

5. Lateral / Medial Hip Swing

Stand in a four-way position. Keep one knee on the floor. Raise the opposing leg up. Perform 6 reps for each side.

6. Step back lunge with Overhead Reach

Stand up, take a step back, keeping a 90 degree angle on both legs. As you step back, raise your arms. Perform 6 reps for each side.

7. Lunge lateral with lateral reach

Stand up, take a step to the side, performing a squat but keeping the opposite leg straight. Place the spleens stretched down. Perform 6 reps for each side.

8. Lateral Lunge with Medial Reach

While standing, take a step to the side, performing a squat but keeping the opposite leg straight while reaching with both arms the inside of the leg leg that is stretched. Perform 6 reps for each side.

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Luísa Raposo text adapted from Cassie Shortsleeve