Hip exercises ~ Academie de Bernadac : Academie de Bernadac

Dear ladies, have you ever had problems with your hip, such as imperfect hip shape? Today, we are going to teach you a few easy exercises to help you solve these hip problems! Try with me!

The common problems

The most common hip problems: flat hips, sagging hips, asymmetric hips, etc. However, do you know what cause these problems?

Being sedentary

Being sedentary increase the risk of fat depositing at hip& legs, and the muscles cannot support the fat on the hip, thus cause flat hip.

Standing still for a long time

As we all know that the blood circulation can be affected by body movements. If standing still for a very long time, there won’t be enough blood circulates back to the hip, plus the gravity effect, and that’s what result in flat hips and sagging hips.

Unhealthy postures

Pelvis obliquity, which is usually caused by unhealthy sitting & standing postures, could affect your hip shape and cause asymmetric hips.

For instance, sitting with crossed legs is usually not recommended for health reasons. When you sit with crossed legs, your hip are under unequal stress from the body. It will not only cause asymmetric hips, it can also affect your calves shapes.

How to solve these problems

If you want to have a perfect hip, we should first get rid of the bad habits listed above, then we should also do some hip exercises to help strengthen the muscles on the hip.

Being sedentary&Standing still

Firstly, please be aware that once in every 45min /60min, you should stand up and move your body to help muscles relax. If you have to sit for a very long time in the worst cases, we suggest that you will have to stand up and relax every 2hrs. Same for standing, relax your body every 2 hrs.

Correct your body posture

Standing pose

Keep your feet together, body straight, and chin up.

Queen’s standing pose for reference

Stitting pose

Keep upper body straight, legs and feet together straight on the ground. (Feet can be apart, the distance in between shouldn’t be larger than the shoulders.)

You should adopt correct standing and sitting poses, or you can have other sitting poses we recommended here.

Other exercises

Exercise I

Keep standing pose, heels together while toes apart towards two sides as much as you can. Put some strength on your legs and hip, keep this pose for 5min.

Suggest: 3 times per day, 1min relax between each time.

Exercise II

Keep upper body straight, two hands on the waist, feet together. Then slowly bend your knees a bit.

Starting to move only your hip from one side to the other side. Repeat for 10 times.

Suggest: 5 times per day, 1min relax between each time.

Exercise III

Step I. Standing facing a way, two hands against the wall.

Step II.Keep your upper body straight. Your right leg stretch out towards the back as much as you can, then slowly put it down; repeat for 10 times.

Step III.Keep your upper body straight. Your right leg stretch out towards the right as much as you can, then slowly put it down; repeat for 10 times.

Step IV：Repeat step 2&3 with left leg.