A part that is commonly forgotten until injury, the hips play a crucial role in our physical well being. They support the body's weight in static and dynamic activities, connecting the femur to the pelvis. As the body weakens during the aging process, strengthening this region to prevent pain and injury becomes increasingly important.
Side Lying Hip Abduction
Lay on your side with your legs extended, using your forearm to support your head. Raise the upper leg to a comfortable but challenging height. Hold it there and then slowly lower the leg down. You can do 15 reps on both sides of your body, or until the point of fatigue.
Standing Hip Abduction
Stand with your hands on your hips, legs slightly bent for stability, abs engaged. With control, slowly raise one leg out to the side of your body, keeping the foot flexed. Then lower back toward your standing leg, keeping your hips centered. Do multiple reps and then switch to the other side.
Standing Hip Abduction Variations
To make this exercise more challenging, you can try this on a bosu balance trainer, or other equipment that makes balancing harder. You will need to focus on holding your abs very tight. You can also use ankle weights which will make your legs feel much heaver, or you can put on bands or tubes on your legs which will increase the resistance between them. Always be sure to perform the movements slowly to maximize the benefits.
Side Bridge and Hip Abduction
Rest on your side with your hips and legs stacked. Bend the upper arm to rest on your upper hip. Place the forearm closest to the ground at a right angle from your body to support you as your torso and upper leg left simultaneously. Keep the foot of your active leg flexed, and focus on gluing the lower leg to the floor. Repeat and perform on the other side of the body.
Side Bridge and Hip Abduction Variations
Instead of keeping your forearm on the ground, you can hoist your torso during the extension by straightening this arm and placing the palm flat on the ground. Your hand should be underneath your shoulder, keeping the neck in alignment with the spine. Ankle weights will also increase the difficulty of this exercise.
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