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All About the Hips

All About the Hips

What’s the muscle that makes  “Dancing with the Stars” a hit show and Sunday Football an American obsession?


Let’s face it. You can’t be an awesome athlete or dancer without quality hips.

But I’m not an athlete or dancer, so what’s in it for me?

Good question.

Incorporating hip workouts into your exercise regime will help to alleviate or prevent lower back pain, correct posture, and even make you more flexible.  Other benefits include strengthening lifts like kettle bell swings, squats, and deadlifts.

And let’s not forget, you’ll also be able to tone up your glutes, tighten those abs, and build a strong core too.

Tell you more you say?

Sure, no problem.

But just so you know, hip days aren’t exactly as common as your run of the mill muscles, like legs, chest, or back.

Accessibility is a real issue when it comes to working out your hips. There are a variety of ways to workout your hips using machines, cables, and compound movements, but let’s start with the simplest and most accessible:

Hip Flips!

  1. Start with both knees on the floor. Your quadriceps should be at a 45-degree angle, spine upright, big chest, shoulders back, eyes straight ahead.
  2. With your arms at your side – use your hips to quickly duck your heels underneath your body. The end position should look like a low squat.
  3. Begin again with both knees on the floor and repeat!

Now, if you can’t execute this movement. It’s okay. Modify the workout by stepping out of the starting position with one leg as quickly as you can, instead of using both feet. For every rep, alternate the leg you use to step up. The ending position will still be a low squat.

If this is too easy for you, then try and hip flip up onto a platform elevated about one to six inches off the floor. Use whatever height you are comfortable with.

Try incorporating this workout scheme before, after, or during your workout for stronger hips:

  1. Hip Flips x 50 (Before Workout)
  2. As many hip flips as you can get in 3 minutes. (After Workout)
  3. Hip Flips x 10 during each rest period (During workout)

So, if you want to tighten your abs, tone up your glutes, and show off that core, just remember it’s all about the hips!

What do you think?

Joe Miyaki

Written by Joe Miyaki

When I first began my adventure with fitness I was anything but the picture of health. I was very overweight and I realized it was because of eating fast food and drinking pop and beer on a regular basis. I decided to do something about it. I immersed myself in a new lifestyle and have never regretted it.

I did, however, have multiple ups and downs. It took me years to make a decision to thoroughly examine my workouts and make necessary changes.

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