If you have weak hips or need to stretch before a strenuous workout, easy hip exercises can help your hips stay limber. While strength training exercises can help the hips and yoga poses can make you feel more flexible, they can be difficult to practice as a beginner or if you have certain physical limitations. You can perform hip exercises while standing or while lying on an exercise mat, depending on your level of ability. Try a few when your hips feel tight, or before you perform other types of leg exercises.
Pelvic Bridge
A bridge exercise can help tone and strengthen your thighs, glutes and hips. Begin on your back on an exercise mat, with your knees bent at a 45 degree angle and your palms on the floor beside your hips. Inhale and press your heels and upper back into the floor, raising your bottom off the floor so your body resembles a bridge. Lift your bottom as high as you can comfortably, and hold the position for a few seconds before returning to the floor, advises the American Council on Exercise. Repeat three to five times.
Hip Extension
A hip extension targets your hips and the backs of your thighs and glutes. It's an ideal beginner's exercise because it's safe and effective. While lying on your stomach, cross your arms in front of your face and rest your forehead on your forearms. Inhale and carefully lift your left leg straight into the air, as far as you can while tightening your gluteal muscles. Hold for three seconds before you exhale and lower your leg to the floor. Then, repeat with your other leg. Perform eight to 10 reps.
Dog Stretch
Adapted from a popular yoga pose, a dog stretch helps you gain mobility and flexibility in your hips, as long as you're healthy enough to get down onto the floor. Start by getting down on all fours on an exercise mat. Inhale and lift your left leg sideways from your body, in the same manner that a dog would use to relieve itself. You should feel the stretch in the side of your hip. Repeat eight to 10 times before switching to your other leg and repeating.
Standing Hip Flexion
A hip flexion exercise is easy for all age groups and levels of ability, because it allows you to use a chair for balance. Stand beside a chair or rail, and grasp the chair for balance as necessary throughout the exercise. Inhale and slowly lift your left knee up until it reaches a 90 degree angle. Hold the pose for two seconds and then slowly lower your foot back to the ground. Repeat 8 to 10 times on each leg. When you're ready to increase the difficulty, try performing the exercise without a chair for balance.
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