Shakira had famously sung that hips don’t lie. If only she knew how spot on she was. Hips give an insight to probable injuries as also performance expectations. They function as a bridge between the pelvis or trunk and lower boundaries. Thus, exercising the hips with a personal trainer works wonders for lower torso mobility.

As modern men, we spend many hours in seated position. Over time, this shortens the muscles and ligaments around the hip. The ligaments’ resiliency coupled with help from the connected musculature prevents the hips’ mobility while at work. Also, some people might not be conscious that performing hip extensions in fact helps in firming the buttocks. No doubt, hip extensions are perhaps the best butt firming workouts, more so, if aided by a personal trainer.

As hips are synovial joints, its key function is supporting the bodyweight in both dynamic (walking) and static (standing) postures. As the hip consists of seven major movements, it is vulnerable to injuries. Hip movements comprise flexion and extension from or on thigh or spine, adduction and abduction of femur, external and internal rotation of spine, pelvis or the thigh and circumduction of the pelvis or femur.

Muscles that stretch the hip, primarily the hamstring group and gluteus maximus are frequently neglected by an inexperienced personal trainer in many functional exercising programs. These programs often lay excessive emphasis on knee extensions thereby neglecting hip extensions. Another reason behind our hips found lacking is that majority of the resistive workout equipment, found in a commercial gym requires us to sit and use them. Thus, these gyms hardly allow full hip extensions.

Strengthening and extending the hip is essential as the exercises help to keep your body in fine shape. There exist many hip extension exercises which work on various parts of your hip. For strengthening muscles around your hips, you can perform straight leg-raise workouts. This workout helps in making your hip muscles firm. It would also help you to bend your hip easier.

Back kicks also increase strength besides allowing effortless backward mobility. Your personal trainer must also be aware of the side kick which eases sideways mobility of your hip. For increasing flexibility of your hips, you can perform the standing knee raise. All these exercises are easy and simple to perform. They can be executed within the comforts of your home. Performing these hip extensions everyday would ensure your hips to become strong within no time. Other major hip extension exercises include the leg lifts, hip flexicon and the wall side.

For advanced exercises, your personal trainer might recommend wearing an ankle weight during workouts. These include the foot-elevated hip lift, the hyperextension hold, the modified straight-leg deadlift and exercises with medicine balls.

Hip extensions should ideally be a part of your regular training program. You must devote several minutes to it everyday to get the results. As a word of caution, learn the correct technique from your personal trainer ahead of your workouts to avoid any chances of injury.

Author Bio: Dan Clay is the owner of Dangerously Fit Personal Training. If you would like to hire a personal trainer Queens Park, or Personal Trainer CBD, visit Personal Trainer in Sydney.

Category: Wellness, Fitness and Diet
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