Improving Hip Health through a Recommended Pilates Exercise, as Suggested by a Proficient Instructor
Workin' on those hips? You got it! The stiffness in your hips is likely due to our regular, seated lifestyle. But don't fret, there's a simple fix: hip mobility exercises!
I recently chatted up Pilates instructor extraordinaire Abby McLachlan, founder of the rad wellness studio East of Eden, and she let me in on one of her fav hip moves - the 90/90 leg lift. "You won't believe what this does for your hips!" McLachlan exclaimed.
So, how does it work? McLachlan suggests sitting with your knees bent and feet flat on the floor, wider than shoulder-width apart. Lower both knees to the left, turn your torso to the left, and voila! You should end up with both knees bent at 90 degrees and one leg on the floor in front of you, the other to the right side. Keeping your torso upright, lift your right foot while keeping your knee on the floor, then lower slowly. Boom! That's one rep. Aim for five to ten reps on each side.
This move doesn't just add some spice to your workouts; it's also a great way to boost flexibility and mobility in your hips. But why is that important? Well, it means improved mechanics in daily activities, sports, and even better posture. Plus, reduced risk of lower back, knee, and ankle injuries – all because of THIS sweet little exercise.
Now, if you're struggling to get into position at first, give some other moves like lateral leg raises or the figure four stretch a try to loosen things up. Or, practice the 90/90 hip stretch first or use a block for extra support.
But wait, there's more! Want to kick it up a notch? McLachlan suggests raising the whole leg instead of just the foot for an added challenge. Watch out, hip muscles! This move's gunning for you!
Remember, consistent practice and patience are key to seeing improvements. Give it a few weeks, and you'll be on your way to healthier, happier hips!
Doing the 90/90 Leg Lifts
- Sit with your knees bent and feet flat on the floor, wider than shoulder-width apart.
- Lower both knees to the left and turn your torso to the left. You should finish with both knees bent at 90° with your left lower leg on the floor in front of you and your right lower leg on the floor to the right side of you.
- Keeping your torso upright, lift your right foot while keeping your knee on the floor, then lower slowly.
- Repeat 5 to 10 times on each side.
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References:[1] "The 90/90 Hip Exercise to Open Up the Hips for Better Running." Treadmill Doctor, 2021.[2] "The Benefits of a Hip Mobility Stretch For Athletes." Active.com, 2021.[3] "90/90 Scissor Slides: The Key to Balancing Lower Body Strength." American Council on Exercise, 2019.
- The 90/90 leg lift, a favorite of Pilates instructor Abby McLachlan, not only adds variety to fitness-and-exercise routines, but also enhances wellness by boosting flexibility and mobility in the hips, which is crucial for improved mechanics in daily activities and sports, as well as better posture and a reduced risk of lower back, knee, and ankle injuries.
- For those finding it difficult to get into the 90/90 leg lift position initially, other exercises like lateral leg raises or the figure four stretch can be employed to loosen up the hip area before attempting the move again. It may also be beneficial to practice the 90/90 hip stretch first, use a block for extra support, or gradually increase the challenge through adding more repetitions or raising the entire leg instead of just the foot.
- Consistent practice and patience are essential in seeing improvements when doing hip mobility exercises such as the 90/90 leg lift. After a few weeks of diligent work, you can expect healthier and happier hips thanks to the integration of science-backed exercises into your health-and-wellness regimen.
