I talked last week about hip mobility, however equally as important is Hip Stability.

When I discuss the demands of riding to other fitness professionals they often struggle to grasp that we want flexible, mobile but also very stable hips-it’s basically the holy grail!

Well, it is possible and I am going to show you how.

It is important to ensure your hips stay as still and level as possible throughout these exercises. If you struggle just do a couple at a time and as you get better you can do more. Quality not Quantity is key!

Bridge.

Begin on the floor, knees bent feet flat on the floor. Tuck your tailbone under and lift your hips off the floor. Your aim is to create a straight/diagonal line from shoulders to knees.

The Bridge exercise seems very simple at first glance. However there are a number of things to be aware of.

• Your Glutes/Bottom should be doing the work not your Hamstrings. If you feel your hamstrings burning make a conscious effort to squeeze your glutes more.
• Ensure your Knees are in line with your hips-not falling in or out
• Your Torso should be in straight line, your spine should be in neutral neither dipped nor arched
• Your feet should both be pointing forward and underneath your knees
• If possible have your arms/elbows off the floor-if you struggle to remain balanced you can work up to this.

Once you have grasped Bridge, we are going to really test your stability.

Once in your Bridge, You are going to maintain your alignment and lift one foot off the floor. I like to put my hands on my hips to check for movement. Also ensure your elbows are off the floor too! Return this foot and then repeat on the other side. Aim to do 10-30 reps.

 

I’d love to know how you get on!