A Fitness Instructor Claims a 20-Minute Pilates Routine Offers Hip Strengthening and Enhanced Flexibility
In today's fast-paced world, taking care of our physical health is more important than ever. One area that often gets overlooked is the hip muscles, which play a crucial role in our daily activities and overall well-being. That's why we're excited to share a 20-minute hip workout by Mira Hassan, a popular Pilates instructor based in Jakarta, who runs the YouTube channel Flow with Mira.
The workout is floor-based and requires no equipment, making it accessible for everyone. A cushioned Pilates mat will support your spine during the workout, ensuring a comfortable and effective session. The routine focuses on building stability and flexibility in the hip muscles, which can help undo some of the damage of a sedentary lifestyle.
Hip-strengthening exercises like the dead bug, knee tuck, and knee lift are part of the workout. These exercises, along with regular hip stretches, can improve efficiency in activities like walking, running, and stair climbing, preventing compensations with other muscle groups that may lead to pain and wear on our joints.
Experts agree that strong hips are essential for maintaining proper posture and core stability. According to Samantha Lindauer, a physical therapist and coach on Ladder, tight or weak hips can negatively impact other parts of the body, potentially leading to back pain.
Lindauer also highlights that strengthening the hips offers multiple benefits, including improved flexibility, better posture, reduced pain, enhanced mobility, and injury prevention. Regular stretching reduces stiffness after periods of inactivity, improves posture and spinal alignment, and lowers the risk of muscle strains or joint injuries by keeping joints supple.
Stretching tight hip muscles helps correct muscle imbalances that can cause joint stress, lower back pain, or uneven pressures on joints. For athletes, specific hip stretches like the Frog Pose mobilize hips and surrounding muscles, reduce knee strain, and improve rotational capabilities essential for sports performance.
The entire body is interconnected, and taking care of our hips can have a ripple effect on our overall health. Strengthening the hips can help move more freely and avoid injury. As a piece of general guidance, Lindauer recommends hip-strengthening exercises twice a week.
According to a 2015 study published in the Journal of Physical Therapy Exercise, hip-strengthening exercises are more effective than conventional therapy, like soft tissue mobilization, in reducing chronic low-back pain. So, if you're looking for a workout to improve your hip health, Mira Hassan's 20-minute routine is a great place to start.
For more routines like the one described, try these everyday hip stretches to undo the damage of sitting or this hip mobility yoga routine. Remember, taking care of our bodies is a journey, and every step we take towards a healthier lifestyle counts. So, let's get moving and strengthen our hips!
[1] Lindauer, S. (2021). The Importance of Hip Health. [Online]. Available: https://www.ladder.co/learn/the-importance-of-hip-health/
[2] American Council on Exercise. (2020). The Benefits of Hip Flexor Stretches. [Online]. Available: https://www.acefitness.org/education-and-resources/professional/expert-articles/6805/the-benefits-of-hip-flexor-stretches/
[3] Athletico. (2020). Frog Pose: Benefits, Steps, and Modifications. [Online]. Available: https://www.athletico.com/health-wellness/exercise/frog-pose/
[4] Healthline. (2020). Hip Flexor Stretches: How to Do Them and Why They Matter. [Online]. Available: https://www.healthline.com/health/hip-flexor-stretches
- Incorporating workouts like Mira Hassan's 20-minute hip workout into one's routine can help build stability and flexibility in the hip muscles, contributing to overall health-and-wellness and fitness-and-exercise.
- Experts, such as physical therapist Samantha Lindauer, stress the significance of hip flexibility for maintaining proper posture, core stability, and preventing mental-health issues like back pain.
- Engaging in yoga routines focusing on hip stretches can help correct muscle imbalances, improve flexibility, and promote better lifestyle, home-and-garden, and mental-health practices.
- The science indicates that hip-strengthening exercises are more effective than conventional therapy in reducing chronic low-back pain according to a 2015 Journal of Physical Therapy Exercise study, making them a valuable addition to any health-and-wellness routine.
