Have you recently had a hip replacement? Are you getting ready to have a hip replacement surgery? There are many exercises and workouts you can do to help your hips before and after surgery.
Hip Workouts
Besides being workouts you can do from home, hip workouts have many other benefits.
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Hip workouts burn fat
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Hip workouts help your knees
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Hip workouts help your posture
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Hip workouts give you better productivity
Hip Workouts Burn Fat
They are a great fat burning exercise that can help reduce fat from the hips and thighs. Hip workouts also help you achieve a healthy, toned body.
Hip Workouts Help Your Knees
Because hip workouts also work your knees, they help prevent knee problems. Hip workouts help the muscles and joints in your knees be more agile and reduce the risk of arthritis.
Hip Workouts Help Your Posture
Hip workouts are also good for your posture and spinal cord. They will help those who suffer from chronic back pain as well as help improve your balance.
Hip Workouts Give You Better Productivity
Sitting for long hours can cause strain on your hips and back. However, hip workouts will help strengthen your glutes and therefore help you endure long periods of sitting. This can help your productivity at work.
Hip Exercises
Taking care of your body physically is important at any age. As we get older, our bodies begin to slow down. Whether you’re younger and very active or a senior citizen, everyone can benefit from hip exercises. Here are several hip exercises that will benefit both your strength and mobility.
Warm-up Hip Exercises
Before beginning any exercise, warming up is essential. You should always start slowly and don’t overdo it.
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Frankenstein Walk
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Hip Circles
Frankenstein Walk
The Frankenstein walk is a light exercise to help with proper posture and helps increase your range of motion. As you become more comfortable with this exercise, try increasing your speed.
To do the Frankenstein walk exercise:
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Stand with your arms extended in front of you, palms facing down.
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As you move forward, swing your right leg up to extend it straight out, creating a ninety degree angle with your body.
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Lower your right leg to the floor, then swing your left leg up in the same way.
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Continue for one minute, changing direction if your space is limited.
Hip Circles
Hip circles will increase your flexibility and stability. You can use a stable object for more support if needed.
To do the hip circles exercise:
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Stand on your right leg with your left leg lifted.
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Move your left leg in circles.
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Do twenty circles in each direction.
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Then repeat using the right leg.
To make this exercise more difficult, you can increase the size of your circles and complete two to three sets.
Hip Exercises with Bands
The very first step to complete these band exercises is to get some resistance bands. Using a thicker band will give you more resistance.
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Side-step Exercise
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Clamshell Exercise
Side-step Exercise
To do the side-step exercise:
Start by keeping your toes and hips facing straight forward.
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Stand in a half-squat position with a resistance band around your lower thighs.
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Engage your hip muscles as you slowly take small steps to the side.
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Take eight to fifteen steps in one direction.
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Repeat on the opposite side.
To make this exercise more complicated, lower the band to sit just above your ankles and lower your squat.
Clamshell Exercise
The clamshell exercise helps build strength in your hips, thighs, and glutes. It can help relieve tightness in your lower back and stabilize your pelvic muscles. This will help prevent injury and overuse.
To do the clamshell exercise:
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Lie on your side with bent knees and a resistance band around your lower thighs.
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Rotate your top leg up as high as you can, then pause for a moment.
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Lower to the starting position.
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Do eight to fifteen repetitions and one to three sets.
Hip Exercises With Weights
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Lateral step-ups
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Single-leg Romanian deadlifts
Lateral Step-ups
Lateral step-ups are a core strengthening and stabilizing exercise. This exercise works your glutes, quads, and hamstrings.
To do lateral step-ups:
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With both hands, hold a dumbbell or weighted plate in front of your chest.
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Stand with a bench or box to your right side.
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Bend your knee, and place your right foot on the bench.
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Stand up straight, tapping your left foot on the bench.
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Slowly lower your left foot back down to the floor.
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Do two to three sets of eight to fifteen repetitions on both sides.
Single-leg Romanian Deadlifts
Single-leg Romanian deadlifts are another core strengthening exercise. It will also help with balance and hip mobility. This exercise works your glutes and hamstrings.
To do single-leg Romanian deadlifts:
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Stand on your right foot with your knee slightly bent. Hold a dumbbell in your left hand.
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Maintain a neutral spine as you hinge forward to bring your torso parallel to the floor. Lift your left leg.
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Come back up to standing. Lower your left leg.
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Do two to three sets of eight to fifteen repetitions on each side.
Hip Exercises For Seniors
Hip exercises aren’t just for younger people. Regardless of age, we should all be doing something to exercise our hips. Here are some exercises for senior citizens.
These exercises will help with coordination, movement patterns, and balance. They will also protect and prevent falls and injuries.
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Hip marching
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Floor hip flexors
Hip Marching
Hip marching is a great exercise to build strength and flexibility in your thighs.
To do hip marching:
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Sit toward the front edge of a chair.
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Raise your left leg as high as you can, keeping your knee bent.
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Slowly and with control, lower your foot.
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Then do the right side.
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This is one repetition.
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Do two to three sets of five to twelve repetitions.
Floor Hip Flexors
Floor hip flexors stretch your hip flexors, thighs, and glutes.
To do floor hip flexors:
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Lie on your back and pull your right leg into your chest.
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Press the back of your left knee into the floor, feeling a stretch in your hip.
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Hold this position for up to thirty seconds.
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Do each side two to three times.
Taking care of your hips is an important part of your overall health. Hip replacement surgery may be unavoidable, but don’t let it discourage you. Surgery may slow you down for a time, but it is possible to get back to your “real” life and move forward.
Tell us what exercises and activities you do to take care of your hips in the comments!
About Katie Meyers
Katie Meyers is an SEO Specialist at SEO Design Chicago. Before joining the SEO Design Chicago team, she interned for them, as well as interned as a Content Writer at HZD Creates. Katie is from Washington State and has an AA and a Social Media Marketing Certificate.
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