Article: You don't need to hit the pavement for a jog to build up your hips. Lie on your back with bent knees and feet flat on the floor. Squeeze your gluteus muscles by tightening your butt. Hold for five seconds and then release. Start with ten repetitions and every week increase by five until you can do thirty. Move your hips upward off the ground to tighten gluteus muscles. Do a similar pose to the above exercise. Lay on your back and move your hips off the ground upward while trying to keep your back on the ground. Hold this position for five seconds before lowering your hips back to the ground. Many hip injuries come from trauma, or an unexpected movement to which your muscles aren't accustomed. The more you increase and extend your muscle range, the stronger your hips will be and less likely to succumb to injury. While laying down, turn to the side, lift your leg up while lifting your upper body (both to 2530 degrees). Don't bend your body. Follow this with one minute's rest. Repeat this exercise in three sets of ten repetitions. Be mindful of your form. Compensating with your back or abs is a sign your hip muscles aren't quite strong enough for the exercise and repetitions should be decreased. Slowly extend your leg out to the side as far as you can without causing pain. Keep your inner thigh parallel to floor. After doing this ten times, switch sides and work the opposite leg. Do this controlled and with good form. Do not extend too far outward as this could cause an injury. Start slow and gradually extend your range. Runners can often be the first to suffer hip issues, but running can also be incredibly beneficial. Running uses all of your major muscles, particularly the gluteus, hamstrings, and quads. It allows the body to work muscles together in a natural way. Start by running short distances and gradually increase to push your body. Emphasize good form. This includes good posture and strides that don't cause unnatural leg movements. Try biking for a gentler hip exercise. This allows the hip muscles to naturally rotate and avoids much of the wear and tear of running. Cycling is particularly great for those getting back from an injury or suffering from issues like arthritis. Fold one leg and put the other leg on top of it. Bend forward while twisting your body to face your folded leg kneecap. Repeat it 10 times, and do with the other leg folded. Follow this with 10 seconds rest. Add a weight to intensify the exercises. Ankle weights add resistance and force you to work harder to stabilize your leg using muscles in your hips.
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Start small and build hip muscles from bed. Extend your range of motion. Stretch your hips while standing up. Use cardio to keep hips strong. Use your legs to stretch hip muscles.