When you hear about core exercises you probably think of your abs and stability ball crunches. While your abs are part of your core and the stability ball a useful tool for building core strength, they aren't the only part of the body integral to maintaining a strong core--your hips matter, too. Jason Brumitt, a physical therapist, writes in an article in the "National Strength and Conditioning Association Performance Training Journal" that your hips are important for generating and transferring power in your sporting movements. To perform your best you need to perform some hips exercises.
Hip Raise
Hips raises target multiple muscles such as your hip abductors, hip flexors and also your glutes and quads. To perform hip raises, begin on your back with your knees bent at about 90 degrees and your feet both flat on the floor. Lift your hips up off the ground, bringing them up until your thighs and upper body form a straight line. While holding this position, lift one foot off the ground, then extend it straight. Hold this position for one second before bringing your foot back to the ground. Repeat the same movement with your other leg. Perform 10 reps.
Kettlebell Swing
While you might not yet be familiar with kettlebells you should consider adding them to your strength straining routine. Kettlebells roughly resemble a cannonball with a handle on top. A 2010 study published by the American Council on Exercise in "ACE FitnessMatters" says that kettlebell swings develop explosive strength in your hips while also involving your glutes and quads. Begin this exercise by standing with your feet at shoulder width and then flex your knees to grab the kettlebell's handle. Your palms should face towards you. Create all the kettlebell movement by extending your hips and straightening your legs extending the legs. You should generate enough force to swing the kettlebell up to eye level before swinging it back down and repeating the movement. Begin with eight reps and increase as you familiarize yourself with the exercise movement.
Barbell Deadlift
Another challenging exercise for your hips is the barbell deadlift. It is important to learn the correct form before increasing to a higher weight. Stand with the barbell directly in front of you, almost touching your shins. Squat down and grab the barbell with your hands at about should width apart. Keep your back straight, pinch your shoulder blades back and make sure your chest is up. Keep your abs contracted throughout the movement. Raise the barbell off the ground by extending your hips and straightening your legs until you are fully upright. To return to the starting position push your hips back while flexing your knees. Even on the downward movement you need to keep your back straight.
References
- "NSCA's Performance Training Journal"; Hip Training Programs for Endurance Athletes; Jason Brumitt; 2006
- Fitness Magazine: 10-Minute Hips Exercises
- "ACE FitnessMatters"; Kettlebells: Twice the Results in Half the Time?; Chad Schnettler, M.S., John Porcari, Ph.D., Carl Foster, Ph.D., & Mark Anders; January 2010
- American Council on Exercise: Barbell Deadlift
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