The exercise ball provides a challenging way to exercise your hips.Start with the basic ball exercise and progress to the more advanced. Ball exercises for the hips, gluts, abs and back increase balance, posture and strength. Remember to always check with your health care provider before beginning an exercise program.
Hip Circles
Begin sitting on the ball with your feet flat on the floor. Move your hips in a circle to the right by allowing your spine to move. Reverse and move your hips to the left. Hip circles on the ball increase your balance and help mobilize the spine, loosening the muscles. Repeat 10 to 15 times on each side.
Marching
While still sitting on the ball with your feet flat on the floor, slowly raise one leg off the floor. Squeeze your abs to hold your balance. You can also hold up the opposite arm to counter balance yourself on the ball. Hold your leg up for three seconds and repeat on the other side. Do 10 to 15 marches on each side. Marches work the hip flexors as well as balance.
Prone Leg Lifts
Start by lying on your tummy on the ball. Position the ball under your hips with your hands and feet on the ground. While squeezing your abs and gluts, lift one leg off the ground. Hold for three seconds. Switch legs. You can also add more work to this exercise by lifting the opposite arm as your leg. This exercise helps to build core muscle strength in the hips, gluts, abs, and back.
Hip Abduction
Start with your right knee on the ground and lean toward the ball with your right arm on the ball. Lift your left leg off the floor toward the ceiling. Hold for three seconds. Repeat 10 to 15 times and then repeat on the other leg. This exercise builds strength in the hip abductors or outside of the hip, as well as the core.
Prone Knee Tucks
For a more advanced ball exercise, start in a push-up position with your feet on the ball. Slowly roll the ball with your feet toward your hips and tuck your knees under your body. This exercise for the hips builds strength and balance through the hip muscles as well as the entire core.
Bridge
Another advanced exercise for hips on the ball are bridges. Begin laying on your back, with knees bent and feet on the ball. Gently push with your feet into the ball and lift your hips off the floor, squeezing the gluts and hamstrings. This exercise builds strength and balance through the hips, gluts, abs, and back. Repeat 10 to 15 times.
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