Hey, everybody is Doctor Jo and Lion Remy and today, I'm going
to show you my five minute real time
hip exercises routine. So let's get started.
So for this hip routine, we're going to start off with a 45 second warmup, and
then go into the exercises. But I'll talk a little bit as we go
with the warmup. So let's just start off with a hip flexion
seated just to kind of get those hips moving a little bit. So
instead of reps and sets, we're going to go for time. So with
the time we'll do 30 seconds, take a little break, and then do
30 seconds again, of the same exercise. So you're just gonna
go at your own pace, let's do some kick outs now, or long arc
quads, going at your own pace. So if you need to go a little
bit slower than me, that's okay. And then if you've done this a
couple of times already, and you want to go faster than me, as
long as you're controlling those movements, that's fine as well.
And then now just a little bit of rollout on each side, just
again, to get those hips moving. And then we're gonna go straight
into marching standing in a second. So let's go ahead and
stand up. And so now we're just going to start marching. So when
you're doing your marching, you're really working those hip
muscles, you're also working your knee muscles as well. But
make sure if you haven't done these before, that you're
holding on to something, this can be a little bit of a
challenge for your balance as well. So if you want to go a
little bit faster like this, you're getting a little bit more
of a cardio workout. If you want to challenge your balance, go a
little bit slower. So you're not working as hard to get your
heart going. But you're challenging those balance
muscles. And those are really great, because those are the
smaller muscles. Those are the ones that help in our stability.
And so you really want to make sure you're working those as
well. So again, if you want to go slow, you can do that. Or if
you want to go a little bit faster you can I also he I never
really wear shoes without shoes is a little bit harder,
especially when you're doing ballet stuff. So if you want to
start off with your shoes on, then that might be a little bit
easier to get the movements down. And then once you want to
challenge yourself a little bit more than you can take your
shoes off if you want to. So the next one is going to be a hip
flexion extension, I'm going to probably do all on one side. And
then the next 30 seconds, I'll do all of them on the other
side. The key is to keep your upper body upright, and make
sure you're just moving at your hips, pull up your toes to help
lock them out. And then go front to back. If you need to stop in
between like I did a little bit, you can stop in between or make
sure you're holding on to something while you're going.
But you can go continuously swinging back and forth, or
stopping at each one. But make sure your upper body is upright,
so not swinging my body, because then I'm not really using my hip
muscles, I'm really controlling that movement, going front to
back. These are great because you're not only working the leg
that you're moving, but you're working your stability muscles
on the side that you're not moving. So now I'm standing on
the other side and doing a little kick back and forth. So
really pull up those toes, that helps lock out the knee. So then
you don't have to kind of swing around to clear your toes. But
again, like I said, if you need to hold on to something to start
off with, definitely do that. Or if you need to kick, stop, kick,
stop, you can do that, or just do one full and then stop. So
again, going at your own pace. If you're not ready for that
smooth back and forth yet. That's okay, make sure you're
building up to this so you don't overwork those muscles. So the
next one is pretty much the same kind of idea. But now we're
doing a hip abduction and ad duction. This time, when you
pull up your toes, you want to keep your toes pointed forward
the whole time as you swing back and forth. Sometimes people will
turn it out like that. But then you're using these muscles
instead of the outer muscles. So make sure those toes are pointed
forward. And you're going side to side. So again, same thing,
if you need to stop and reset yourself. You even if it's going
out, stop coming in, stop, you can do that, or do one full one
and then take a little bit of a break. So it's better if you can
do it continuously working the muscles, but you'd really want
to build yourself up to it so you don't get super sore. So
again, you know kind of swing back and forth. It doesn't have
to be a big movement across your body and then doesn't have to
really be a big movement out because again, you want to keep
that upper body. I don't want to kick like this. Because if you
look, I'm actually not really using my hip muscle that much.
Keep your upper back body upright, and really do that
movement at your hip, if you need to stop, and then go again,
take a little break if you need to, or just continuously all the
way through. The next one is going to be hip circles. So kind
of just like it sounds, you're gonna be making circles with
your hips. But again, making sure that your body's upright,
and then keeping your legs straight. So again, I like to
lock out my toes, and then just do a circle like this with my
hip. So you can do maybe five, one way, and then reverse it. Or
you can do one, and then one. Some people say this is more of
a D than a circle, but I guess it depends on how big you go.
But you can, you can make them a little bit bigger if you want
to. But again, make sure you're keeping your body upright. So if
you want to start smaller, that's fine. Again, that's kind
of the progression, you can start off with a smaller circle,
go a little bit bigger, sometimes going clockwise is
easier than counterclockwise. So whatever works best for you. So
again, you can start off with small circles. And holding on,
if you need to hold on, make sure then you reverse it and go
the other way. But then if you start feeling good, you can make
your circles a little bit bigger as you go, and then reverse it.
But again, stopping in between if you need to take a little
break. Because you're working the side, you're standing on as
much as you're working the side that you're moving, because
you're getting stability on this side, and the dynamic movement
on that side. So the next exercise is just going to be a
squat squats are great for the glutes, the hamstrings, and the
quads and the hamstring. So feet about shoulder width apart, you
can start off with a mini squat, just to get yourself going,
really kind of sticking your bottom back, that's going to
help with the hips, kind of hinging the hips and going down
a little bit. So making sure that your knees don't go too far
in front of your toes, really get that hinge back there to get
the hips working. If that feels good, then you can start going
down a little bit further. You know, make sure you have a chair
or the couch or bed behind you just in case you need to sit all
the way down. But each time if you're feeling good, you can go
just a little bit further down. And then the next set of 30
We'll go all the way down where you can either just tap the
chair or couch or you can sit all the way down, just make sure
that everything is in a nice controlled motion. So you know
really coming down, I'm tapping it, I'm not sitting all the way
down, and I'm nice and slow coming back up. But even if you
need to sit all the way down, you're coming down, and then
slowly come back up as well. So you're not using momentum, you
know, or gravity just to take you up and down. You're really
controlling it make those muscles do the work is harder,
but you're actually getting some good strengthening exercises in
the hips when you're doing this. So nice and slow. And then nice
coming back up. So there you have it. If you'd like to help
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remember, be safe, have fun, and I hope you feel better soon.