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Easy Hip Strengthening Exercises

Prime for Life: Functional Fitness for Ageless Living

Prime for Life: Functional Fitness for Ageless Living

Our hip joint is a large ball and socket joint, defined with a round head of bone that fits exactly into the cup of the pelvis bone. Strong muscles and ligaments surrounding and contained in the joint keep the hip in its proper position. However, a condition known as osteoarthritis often occur in the hip joint because of excessive stress or wear and tear of the joint. Hip strengthening exercises builds up the muscles around the hips to prevent osteoarthritis and to improve overall muscle strength. Before starting any strengthening exercises, make sure that you consult with your physician first to avoid injuries. Here are some easy to follow strengthening exercises for the hips.

Leg Lifts. Start by lying on your right side. Flex your right leg and lay your right foot on the ground. Then, gently lift the top leg at about two feet from the ground and hold this position for five seconds. Slowly lower the leg, returning to your original position. Repeat this exercise for 5 times. Do the same routine for the other leg as well.

Hip Flexion. Begin the exercise by standing upright. Raise your right leg. Bend your leg to make it form a 90-degree angle at the hip. Hold the position for five seconds. Then gradually lower the leg. Repeat this for 5 times. Do the same steps for the other leg.

Wall Slide. Stand straight with your back leaning on a wall, feet astride at a shoulder width. Gently bend your knees while sliding your back down the wall. Count five seconds, until the knee reaches a 45-degree angle. Avoid bending too much to prevent increased strain on your knees. Hold the position for five seconds, and then begin sliding up the wall counting five seconds until you are back to your original position. Repeat the routine 5 times.