Hooray for Hips!

Shape up and say goodbye to aches and pains

By Selene Yeager , Selene Yeager is a health journalist and author/coauthor of more than two dozen book titles.

In the quest for flatter abs and trimmer thighs, many exercisers neglect an important body part in between: the hips. "Weak hips are extremely common," says exercise physiologist Greg Roskopf, president of Muscle Activation Techniques, a training and rehabilitation practice in Denver. "They can cause a host of problems such as pain in the lower back, knees, and feet, as well as balance problems, making you vulnerable to twisted ankles." Of course strong hips don't just stop pain; they look great in jeans too. Here are three hip-strengthening exercises to try. Do 1 to 3 sets of 8 to 12 repetitions twice a week.

Side-lying Leg LiftLie on your right side with your right arm straight overhead and your head resting on your upper arm. Bend your bottom leg at the knee, and rest your left foot on the ground. Slowly lift the top leg about 20 inches. Hold for a second, then slowly lower. Complete a set, then switch legs. Add ankle weights when the move gets too easy.

Hip Flexion Stand with an exercise band looped around your ankles. Lift your left leg forward about 45 degrees (between straight in front and to the side) against the resistance of the band. Hold, then return to start. Complete a set, then switch legs.

Single-legged Balance Standing on one leg, bend into a quarter squat. The goal is to balance on one leg, but you can use a wall or chair for support if needed. Hold for 60 seconds (or as long as you can to start, working up to 60 seconds). Return to the starting position. Repeat three times, then switch legs. When the move gets easy, hold dumbbells in your hands.

Wound Too Tight?

Weak and tight hips go hand in hand, says exercise physiologist Greg Roskopf. When your hips are weak, your body responds as if you're walking on ice; everything tightens up. So stretch as well as strengthen. Try this stretch after your hip routine, holding for 20 seconds. Reclining twist with knee up. Lie on your back with your knees bent and your feet flat on the ground, arms stretched out to the sides. Cross your right ankle over your left knee so that your right shin is parallel to the ground. Slowly drop your legs to the left, bringing your right foot down toward the ground as far as comfortably possible. Gently press against your right knee with your left hand. Hold, then switch sides.

From Prevention.com

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