jadolfs@juno.com.

Best regards

Jennifer Adolfs
http://www.Pilates-Back-Joint-Exercise.com

A Stable Pelvis for Better Hip Exercises
I am often asked the best way to do hip exercises primarily
for fat loss in the hip and thigh area.

There is no easy answer for that question. Some things to
consider beyond good nutrition and some form of daily
cardiovascular or resistance training is the quality of
your exercises, not necessarily the quantity.

For hip exercises to be effective you must focus on the
pelvis. Why is the pelvis a major focus?

A neutral or stable pelvis allows the legs to circulate
through a full range of motion, thereby increasing
flexibility.

A stable pelvis comes from engaging your abdominal muscles
and being aware of the muscles of the pelvic floor (deeply
layered in the pelvis). This leads to a stronger core,
which, in turn leads to more mobility in the legs for more
effective hip exercises.

A neutral pelvis also sets the feet and legs in alignment
allowing you to do hip exercises more effectively and
efficiently. Muscular imbalance in the pelvis will cause
dysfunctional movement patterns throughout the body causing
undo problems to arise throughout the body.

Below I have listed various positions that we may do hip
exercises and how to first stabilize the pelvis.

Lying Leg Circles:

Why: This is a great hip exercise to stretch, strengthen,
and articulate the leg at the hip joint while maintaining a
stable pelvis.

Position: Lying on your back with one leg extended out
along the mat and the other leg extended into the air at 90
degrees. Stabilize the pelvis by allowing the tailbone to
anchor into the mat creating a small arch in the lower
back, then just draw the mid part of the ribcage down to
engage the abdominals.

Action: Keeping the hips level and torso and leg on the
mat acting as an anchor circle the leg in the hip socket.
Imagine you are drawing a circle on the ceiling with your
toes. Circle the leg 4-6 times each direction and then
switch legs.

Side Kicks: Small Circles

Why: These hip exercises help to stretch the inner and
outer thighs while strengthening the hips, buttocks, and
hamstrings. Position: Lie on your side with your hips
and legs stacked and feet at a slight angle forward, head
resting on bottom hand.

Action: Squeeze your buttocks as you lengthen the top leg
as if being pulled out of the hip socket. Keeping the hips
stacked and waist long circle the leg just forward of the
bottom foot in a small but vigorous manner. Repeat 10 times
in front and 10 times in back of the bottom foot. Avoid
rolling the hips forward or backward.

Standing Side Kicks:

Why: This hip exercise improves balance while stretching
and strengthening the hips and thighs.

Position: Standing tall with feet together abs engaged and
ribs lifted up off the pelvis.

Action: Standing on your right foot swing the other leg
straight out to the side staying tall and even in the hips
and shoulders. Do not lean to make the leg go higher, it
will feel like it just stops at one point. Then swing the
heel back in front of the other foot and repeat out to the
side for 8-10 repetitions. Repeat on the other side.

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Jennifer Adolfs is a certified Pilates Mat and Equipment
Specialist who works with musculoskeletal injuries. Check
out her new Pilates Ebook that offers detailed pictures and
descriptions of these and many more hip and core exercises.
You can learn more by going to her web site at
http://www.Pilates-Back-Joint-Exercise.com