HIP CIRCLES
Purpose: To increase deep tummy control while strengthening gluteus medius and maximus in all directions. This also mobilizes the hip joint and reminds inner thighs and hamstrings to lengthen.
1. Lie on your back with one leg bent in a tabletop position and supported with a double exercise band at the back of the thigh.
2. Engage your pelvic floor and deep, transverse abdominals.
3. Turn out very slightly at the hip to find hip neutral and activate gluteus medius and maximus.
4. Imagine you have a pencil on your knee and drawing a circle on the ceiling.
5. Think of this as almost a combination of the hip extension and hip turn-out exercise. You should feel your bottom muscles working all the way around the circle. It should be working in a lengthening and shortening way in all planes and ranges of movement. Make your circle bigger. Change direction with your circle.
6. Change to the other side.
Progression: Engage your shoulder blades.
This exercise can also be done with your leg straight and your foot in the exercise band loop. Imagine you have a pencil on your foot and are drawing a circle on the ceiling. This mobilizes the nerve and encourages muscles to lengthen.
