Hip Hop Hips

Scott Schwab

I wanted to write about an area of the body that is worked all day long, but rarely are workouts pointed to the hips alone. I understand though why especially where everything is connected. You can do great workouts that are targeted to the butt, hamstrings, quads, etc. However the hips are so important to our walking, running, and daily life. The best thing to do is to start with stretching. You need to be flexible to benefit in all areas, but especially the hips and the amount that they are used. My favorite stretches for the hips are to stand up right with left foot over right and reach down to touch your toes. Repeat left to right so both hips are stretched. Afterwards get on your back and raise your knees towards your chest at a 45 degree angle with feet on the ground and then put your ankle, of one leg resting just above your knee on the other leg. It would be like you were sitting on the couch and rest your foot just above your knee in a relaxed position. On your back you will pull the foot that is on the ground towards your chest with the leg on the other knee and repeat for other side. The final stretch is done kneeling on one knee with the other knee in the air and foot on the ground. You will notice that the stretch will also work the hamies and butt, but make sure the foot is as far out in front of you as possible. You will want to rock back and forth slowly with your back in the straight up position. These 3 exercises should be done each week, but especially when you work the hips. Exercise #1, take a heavy dumbbell and hold it with both hands between your legs. Legs will be spread shoulder width apart. You will take the dumbbell and slowly squat with your back straight. This exercise is great because it will work other areas of the body as well. 10 reps, 4 sets. Exercise #2, it is a machine in most gyms that I have been to, but you will choose the desired weight and stand on a platform looking at the machine. Prop one leg up at a time on the raised arm of the machine. Set the arm of the machine high enough to the point that your distance moving the arm is as far as possible. You will bring the arm down towards the leg that you are standing on and supporting your body with on the platform. Repeat for each side 10 reps and 4 sets. Exercise #3, You may have to get this from the trainers while at the gym, but it is well worth it. Take an elastic tubing band and put it around both of your ankles. You will want to spread your ankles as far as you can while being able to walk. Doing this will really focus on your hip flexor. Go into the basketball court or find a free area that you can walk at least 20 feet. Walk the distance there and back 4 times. Focus on keeping good posture and taking medium strides. Exercise #4 is another machine that I have seen at many gyms. You sit down and have the weighted arms directly in front of your knees. You will adjust the weight and distance that these arms are to either side of your knees. The exercise also works the groin area very well. Put the arms as far to either side as possible. The machine has you with your legs bring in the two arms to center as if your legs were together, knees touching. Put as much weight as you can handle because this exercise also has a great way of working the inner thighs and getting a good stretch for the entire area. You will love the workout and make sure that stretch with the exercises as well. Another bit of advice that I will give to everyone especially myself is to find some type of yoga class, even if it is only for once in a week for 30 minutes, so that you can get your stretching done. Make sure you stretch everyday, but once in a week, do an in depth stretch. Jerry Rice was quoted as saying the reason that he feels that he had the career he had and was able to avoid injury is because he spent as much time stretching as he did lifting and running.