You may not think about your hip and lower back muscles until you suffer an injury. When your hip muscles are damaged, it can be impossible to perform even simple movements such as walking or lifting your leg. Lower back problems can be severe enough to leave you bedridden. Adding resistance training exercises for the hips and lower back into your workout will strengthen these vital areas and keep you healthy.
Superman
Put a cushioned mat on the floor and lie on it. Straighten your arms so that they reach over your head. Squeeze your back muscles and raise your legs, shoulders and arms 2 to 3 inches off the ground. Pause for two seconds while keeping your arms and legs off the mat. Concentrate on keeping your back muscles tense and head up. Relax your back muscles and lower your arms and legs to the fully extended position.
Dead Lift
Check with your doctor before attempting this exercise if you are recovering from a back injury. Start off with light weights and concentrate on using correct form. Hold a barbell or set of dumbbells in front of your thighs with an overhand grip. Bend your knees and keep your back straight as you lower your body until the weights are below your knees. Drive your heels into the floor to thrust your body back to an upright position.
Lying Hip Adduction
Place an exercise mat on the floor and lie on your side. Bend your top knee to move the foot behind your bottom leg and lean on your top hand to keep from falling to one side. Lift your left leg off the ground so that it is 8 to 12 inches high. Hold your leg straight and your stomach muscles tense throughout the exercise. Lower your leg to the opening position to one repetition. Turn over and complete a second set to work the opposite thigh.
Adductor Machine Workout
You will use an adductor machine at the gym for this exercise. Put one leg on the outside of one of the foam pads. Move the handle on the side to close the pads until you can place your other leg on the opposite pad. You might notice a light stretch in your inner thighs when in this position. Follow the instructions on the machine to choose the weight. Most adductor gym machines have a stack of plates and an adjustment pin in front of the pads. Grip the handles under the chair and keep your back upright as you contract your inner thighs to pull the two pads toward each other. Squeeze your adductors and keep your legs tensed for one second before sliding the pads back to the ready position.
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