Words by Ashleigh Wilson
This might not be news to you but your right and left hip joint are different from one another. Hip joints are complex and can cause major problems later on in life. Do yourself a favour and even out your hips. Especially if you wear heels. Become aware of how different they are and focus on strengthening your weaker side and on opening the one with less flexibility. No matter whether you’re wearing gorgeous heels, practical trainers or bare feet on grass, always try to stabilize your hips when you walk, dance, run or exercise. Your future self will thank you.
The following workout is designed to help you balance your hips. Notice how much the core muscles are involved in the series, as they are instrumental to healthy, supported hips.
THE HIP BALANCING SERIES
Time: 12 minutes
Equipment needed: Yoga mat, timer
Intervals: 4 exercises, each performed for 50 seconds, and then 10 seconds to change to the next position. This is a total of 1 minute per exercise. Once you’ve completed the 4th exercise, rotate back to the 1st exercise and start again. Perform a total of 3 rounds, which will take you to 12 minutes. There is no need to rush. Repeat the movements at a speed your comfortable with.
Refer to Video for Instruction
Exercise 1: Even out your hips but opening them equally to make a diamond shape, hovering just above the floor. Your weight is on your elbows and your lower back is flat on the mat. You should feel your lower abs engage.
Exercise 2: From high plank, bring one foot into lunge and send hands to your heart as you stretch your hips out and straighten your back. Try to control your hips as you move.
Exercise 3: Circle one hip at a time without moving the rest of the body at all. For an extra challenge, raise your head, arms and shoulders off the floor.
Exercise 4: Sit up straight as if your back was completely flat against a wall, arms surround your head in what’s known in Ballet as 5th position. Keep your shoulders down and square as you dip your knees, working the hips and the core.
What is BALLET HIIT?
Ballet HIIT is an elegant fitness program which combines High Intensity Interval Training (HIIT) with Classical Ballet Principles. It is challenging but also low impact, building long lean muscles, increase flexibility and create a beautiful balanced body.