We make almost every trick of our hips, from walking and running to just stand. But long or intense exercise can leave them tight and rigid. While pilates are often seen as slow and stretch, this is actually a smart way to loosen your hips and make real lower body strength
You will not need any tool for the session below, just the best yoga mats and a little space, but you can expect to feel the burning. Shared by Paolo pilatesThis nine-move routine is designed to unlock tight hips and strengthen the muscles that support them.
Whether you’re coming back to exercise or looking for something to supplement your existing workouts, such as cycling, running, or lifting weight, this sequence is a great extra for your regular routine.
Watch Paulo Pilates 9-Move Hip Mobility Routine
- Peaceful warrior, extended side angle: x 6 slow movement
- Cross knee, side access: x 10 slow movement
- Side leg stretch, cactus arm: X 5 slow movement
- Rainbow tap: x 10 slow movement
- Clame, internal and external rotation: x 10 slow movement
- 90-90 with forward fold: Hold for 3 breaths on each side
- 90-90 feet: x 10 slow movement
- Leg circle: X 5 slow speed, each direction, each side
Each exercise is listed above how long you should spend on it. I also recommend watching the video of Paulo, so you can see how each movement is done, as they are not your standard squat or lunge. Instead, they incorporate, intentionally, which fire small stable muscles and promote better combined mobility.
The routine combines dynamic stretch with deep muscle engagement, which is a hallmark of pilates. Movements such as 90–90 infections and clam diversity will target hip rotator, glutes and deep core muscles, and help to create strength and control without adding stress to the joints.
Pilates emphasize slow, intentional movements rather than fast or high intensity. The goal is to stay under control and move forward with accuracy, which helps to create strength and stability over time.
Breathwork is also an important part of practice. Usually, you breathe through your nose, expand through your ribbacks (not your stomach) and slowly exhale through a little pure lips. Moving ahead of the mind while tuning in your breath helps you become more aware of your body and you can help you notice tight or weak areas to improve it.
Takeaway? Do not rush the representative. With pilates, it is about quality more than quantity.
Finally, even without weight or resistance bands, you will possibly feel the possibility of a burning, especially during the pace of rainbow taps and leg circles. The routine may seem less important in the eyes, but each exercise demands coordination and strength. When done continuously, these tricks can significantly improve the dynamics of the hip, reduce stiffness and promote your lower body power.
