The waist and hip regions are part of your core musculature, which also includes your abdominals, spine, and parts of your upper thighs. The core's primary function is to stabilize your body and to keep your joints and muscles in alignment while you move your limbs. Therefore, exercises that emphasize your waist and hip should incorporate other body parts to move rather than isolating themselves, suggests physical therapist Gray Cook, author of "Movement."
Multi-Planar Lunges
This exercise works on lunging in different directions where you use your abs, waist and hip to stabilize your upper body and pelvis while your legs move. Stand with your feet together, and step forward with your left foot. Lunge straight down until your right knee gently touches the ground. Exhale and push yourself back to the standing position. Step to your left with your left foot so that both feet are pointing forward. Lunge to your left while keeping your right leg straight and your right foot on the ground. Extend your arms in front of you for balance, but do not hunch your back. Push yourself back to the standing position. Then step back with your left foot and lunge down until your left knee gently touches the ground. Step forward to the standing position, and repeat the movement pattern for a total of three to four rounds per leg.
One-Arm Dumbbell Squat Press
This exercise combines the squat with a shoulder press where your waist and hip stabilize your torso to keep it upright. It also teaches you to shift weight properly since one side of your body is holding a weight. Hold a 20-lb. dumbbell in your right hand over your right shoulder with your elbow tucked near your body. Stand with your legs about shoulder-width apart and your feet pointing forward. Squat down as low as you can while keeping your torso upright. Shift your weight toward your left a little since you will feel tendency to shift toward your right foot. Exhale and stand straight up, pressing the dumbbell over your head. Do not bend your torso to your left as you lift. Lower the weight down and perform three sets of six to eight reps per arm.
Standing Hip Flexor Stretch
Stretching your hip flexors and upper thighs reduces tension in your anterior hip that can cause low back pain, according to the National Academy of Sports Medicine. It reduces the tightness in the tissues and muscles that pull your lumbar spine forward. Stand with your left foot in front of your body and with both feet pointing forward. Shift your weight toward your left foot, and tighten your right buttock. Raise your right arm up and hold the stretch for five to six deep breaths. Switch leg position and repeat the stretch on the opposite side.
Medicine Ball Vertical Chop
This power exercise works on hip and waist stability by swinging the medicine ball down and vertically in front of you. Stand with your legs about hip-width apart, and hold a 6-lb. medicine ball over your head with both hands. Exhale and swing the ball between your legs, bending your legs and torso forward slightly. Do not round your back. Perform three sets of eight to 12 swings as fast as you can with control.
References
- "NASM Essentials of Personal Fitness Training"; Michael Clark; 2007
- "Movement"; Gray Cook; 2010
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