How To Do Hip Rolling Exercises Video

Do hip rolls to relieve pressure on the lower back. Learn exercises and stretches for your workout routine in this fitness video.

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Slowly lift back off of floor
Cross arms or place on floor
Roll hips to relieve back pressure

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Amy McCauley has been a certified personal fitness trainer since 1995. She specializes in pilates, combat cardio, core conditioning and overall strength training. She works with clients ranging in age from 16 - 69. She has worked at Gold's Gym in Wilmington, NC since 2006. She loves her job because it gives her the opportunity to change peoples' lives in a positive way.

AMY MCCAULEY: Hi. I'm going to demonstrate how to do a hip rolling exercise. Now, lie down on your back. You can either take your arms across the chest or out to your sides, wherever you're comfortable. We're going to bring the knees up to a 90-degree angle. The ankle and the knees and the hip need to be in a straight line. We're just going to rotate from one side slowly to the other. So more advanced, it's going to be arms across the chest. For beginners, we're going to take the hand out to the sides. Just rotating from one side to the other, allowing that lower back to slowly lift off the floor. You want to maintain that 90-degree angle from your ankle to your knees to your hips and really focus on rolling those hips from side to side taking out any pressure in the lower back. So, step one, for beginner to intermediate, 90-degree angle from the ankle to the knee to the hips, arms at the side, head relaxed, shoulders down the spine, chest is open. You're just rotating from one side to the other. Nice slow breath. You can go even slower counting one, two, three, and one, two, three, or you can make it more active motion by drawing back and forth a little bit quicker. Just going where you're comfortable. We're repeating eight to twelve reps on each side. For more advanced, taking the arms above chest, lock the arms, shoulder blades down into the spine, and you're just guiding the motion with your knees. It's a little bit harder to control the movement, so take your time. Allow the abs to be your guide as you pull up and down, and this is how we do our knee rolling.

How to Do Hip Rolling Exercises Video

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