Hips Don’t Lie #2
This movement is not in the video! But you can sure try it. The new video focuses on the Frontal (side) plane. Stack both videos for more challenge, and to strengthen and mobilize your hips.
Now that you have had a week to practice the first Hips video, here is the second one! This one is focusing on the frontal (side) plane. Still working on challenging the “load” in different planes. There are some good balance challenges as well. The important thing is to build versatility of movement and strength in different directions to adapt to the shifts we make and take in real life.
Video
This version we are working the hip in parallel and external rotation in the frontal plane. It will also challenge balance, whole body connection, and foot flexibility and stability. I also think we need to move our pelvis around our hips more, thus the sexy, yet important second exercise. There is an over emphasis on pelvic stabilization exercises these days, and not enough mobility. I say “Free the Pelvis!” Add your own arm patterns, make it fun, and even dance it a little. The exercises start small, then increase in movement challenge, reach and stretch of the whole body.
4 movements in 10 reps:
Shift - Parallel. Side to side, allowing hips to flex and pelvis to go back, keep ribs and abs in towards the spine. Bend knees as much as possible.
Circle - Turn out legs and circle the navel, as if it had a pen and drawing a circle in front of you. Circle in both directions.
Push and Suspend - Back to parallel. Allowing hips to flex and pelvis to go back, keep ribs and abs in, pull arm back behind you. Push off the bent leg to the standing leg, and swing your arm by your ear. Try to find balance! Keep your ribs and pelvis stacked in that suspension.
Shift with Arms Overhead - Start with a kickstand foot across the standing leg, arms reach in opposition to the kickstand leg, around your head. As you shift the leg to the side, reach the arms in opposition to the leg.
You can stack the first video with the second video once you get good at it! The last installment will be working in the transverse plane.