Hip exercises in water will help you rehabilitate after hip surgery or simply strengthen your hips, depending on what hip exercises you are looking to perform. Because of your buoyancy levels in water, hip exercises can be performed without putting pressure on your joints and muscles. This will help reduce the risk of getting injured while performing hip exercises.
Flies with External Rotation
This exercise is designed to strengthen your hip muscles as well as improve your range of motion. Wade into the pool with one hand on the edge of the pool for balance. One the water is at shoulder height, extend both of your legs out and away from your body. Rotate your hips out by pointing your toes away from your body. Hold for several seconds before returning to your original position. Repeat until fatigued. Place weights on your ankles for additional resistance.
Hip Lift Exercise
According to Bodybuilding.com, this exercise will help strengthen your hips and glutes. Get into the pool with your front facing the edge of the pool. Grab onto the edge with both hands for support while simultaneously bending at the knees. Take your right leg and lift it up and away from your body. Lift it as high as you can and hold for several seconds before slowly lowering the leg back down. Repeat with both legs until fatigued.
Seated Hip Exercise
This exercise is designed to improve range of motion in your hips. Sit on a stool or step in the shallow end of the pool. With your back straight and feet flat on the floor, extend your right leg at the knee until it is parallel with the ground. Hold this position for three seconds before returning your leg to its original position. Repeat with both legs, making sure to keep your back straight for the duration of the exercise.
Calf Stretch
This hip exercise will stretch out your calf muscles as well as loosen your hip joints. Wade into the pool until it is at shoulder height. Then place one hand on the side of the pool for support and lean forward with your left leg. Continue to lean forward until you feel a stretch in your calf. With your back leg down, hold this stretch for a count of 10 before relaxing. Repeat until fatigued.
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