How to Work Out the Hip Bone Muscle

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How to Exercise Your Hip Abductors & Adductors....5

A few key exercises and variations of traditional exercises are great for working out your hip bone muscle. Find out how to work out the hip bone muscle with help from a certified Pilates instructor in this free video clip.

Part of the Video Series: Pilates, Stretching & Abs
Promoted By Zergnet

Video Transcript

Hi, I'm Sarah from Pilates by Sarah Luna. I'm here to show you some exercises to work out your hip bone muscle. Now there's a lot of muscles that surround the hips, so we're going to do a variation of exercises to make sure that we get all of them. Go ahead and lay down on your left side with your right leg on top of the left, hips stacked, shoulders stacked. You're going to flex both feet and start by leg lifts lifting the top leg up and lowering it down. Make sure you work in both directions. So you're going to press up and then squeeze the inner thigh on the way down creating resistance in both directions. Go ahead and do that ten to twelve times reaching out through the heel and really lengthening the leg away from you. Make sure the hip stays stable and you're still breathing in through the nose, out through the mouth and that your hips do not rock or move in this position. We're then going to take that leg up to hip height and take it forward, bringing the knee all the way in to the chest and then extending it behind you on the diagonal. Use your abdominals to bring that leg up into your chest and extend it behind you. Make sure it doesn't waiver and drop down or up but stays on a level plane, exhaling as you bring the leg in, inhaling as you lengthen back. Go ahead and repeat that ten times. The last variation is the leg is going to be lengthened at hip height and in parallel and do little circles, forward, moving just from that hip socket, moving from the femur. Go ahead and do ten forward and then repeat ten back, again keeping your upper body stable and in alignment. So by now your hip muscles should be burning and they should feel good. So let's go ahead and roll to the other side and even yourself out. I hope you enjoy those exercises, and you are well on your way to your next tones. Take care.


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