Aerobic Steps for Hips

Aerobic exercise is not just movements done in a class setting, but is actually all exercises that make your heart beat fast and create a need for more oxygen including walking and bicycling. This type of exercise is good for the heart, helps move oxygen through your system, and burns calories. There are movements and certain types of aerobic exercise that target a particular area of the body such as the stomach or legs. If your issue is your hips, then these are a few of the steps and moves that you should concentrate on.

  1. Warm-ups

    • Aerobic exercises of any type should start with warming up. There are a couple of warm-ups that concentrate on the hips and surrounding area. Hip circles will flex the muscles around the hip. To do this, put your hands on your hips and pull your feet together. Bend a leg up directly in front of you until the top of the leg is horizontal to the floor. Then move the leg to the side and put it down. This movement can be reversed by starting at the side and moving toward the front. Do this movement 10 times with each leg.

      Another warm-up move is the lunge. Put your feet together, then step out with one foot and lower your body down. Make sure to keep the knee directly above the ankle so extra pressure is not placed on it. Do this 10 times on each side.

    Front Exercise

    • Lie on your back and lift your hips off the floor. Do not use your arms or legs to help with this move. The exercise creates a tightening in the pelvic and hip area.

    Back Exercise

    • Lie on your stomach and raise one of your legs up. Hold for a second before lowering it back down. Use only the thigh muscles and buttock to raise the leg. This movement will also work the side of the upper thighs and hips. Go slow with the movement when raising and lowering the leg to get the full effect of the exercise, and make sure you do not raise up any other part of the body. Do this 10 times with each leg.

    Side Exercise

    • To get directly to the sides of the hips, lie on your side and raise the leg that is on top. Do this slowly to get the full effect. Repeat the movement with the other leg. Do each leg 10 times. Weights attached to you ankles can create more resistance for all of these exercises.