Hip and pelvis next level
These exercises are slightly more demanding and include both balance and strength for the hip muscles. When doing hip rotation and straight leg lifts, you can lie with your back against a wall so you don't tilt your pelvis backwards. The exercises should be done 10 times each. When you're done, you can do the exercises one more round. You will experience good effect if you work out three times a week for 2-3 weeks.
You can also do the stretches shown in the program "Hip stretching" because most people with hip problems are stiff both in the lower back and in the muscles around the hip joints.
Exercise 1, Squat 90 degrees in knee
How: Stand with a hip width space between the legs. Bend down until approx. 90 degrees in the knee and stretch the rump out as you would take a seat on a chair, and at the same time move the arms forward. Stand up straight to standing position while moving the arms back towards the body again.
How many repetitions: 10. Do 4-5 seconds on each repetition.
How many times: 2.
Exercise 2, Step-up
How: Walk onto a step box or stair case with both feet and then down again.
How many repetitions: 8. Do 4-5 seconds on each repetition.
How many times: 2.
Exercise 3, Walking lunge
How: Stand with your legs gathered and place your hands on your side. Lift one leg and take a step forward. When your leg touches the floor, slow down the movement until your body is in deep position. Keep your upper body straight. Press back and take a new step forward. Keeping control of your knees and maintaining a neutral back is important throughout the entire movement.
How many repetitions: 10. Do 4-5 seconds on each repetition.
How many times: 2.
Exercise 4, The Clam with head support
How: Lie on your side and support your head with one hand. Pull your legs up slightly, so that both your knees and hips are bent. Raise the upper knee and rotate the leg outward while keeping your legs together. Repeat on the opposite side.
How many repetitions: 10. Do 4-5 seconds on each repetition.
How many times: 2.
Exercise 5, Side-Lying Hip Abduction
How: Lie on your side on a mat and lay one arm under your head. Lift your top leg straight up towards the ceiling and lower it slowly back down again.
How many repetitions: 10. Do 4-5 seconds on each repetition.
How many times: 2.
Exercise 6, On All Four Limbs: Back on Heels
How: Stand on all fours. Sit back on your heels and stretch your arms in front of you as far as you can. Relax your neck. Hold the position for a few seconds and return to starting position.
How many repetitions: 8. Do 4-5 seconds on each repetition.
How many times: 2.