Hips and Pelvis Routine LIVE LESSON

STRENGTH BUILDING – Length 30:00 – Items needed:

• A Yoga block
• Small towel for hard floors or disk to slide on if you have carpet.
• Circle resistance bands
• Ankle weights (Optional) I suggest choosing the 4lb option, giving you two 2lb weights.

I've designed this workout to improve external and internal hip rotation, hip and pelvic mobility, which can often help reduce low back pain. Also, strengthening and stabilizing the small muscles of the hip and pelvis contributes to stronger leg lines when doing skills that require active straddles and splits on and off the pole!

Tips to help you get the most out of this workout:

• Always watch the related videos listed before doing any workouts or routines. This will ensure you're familiar with each of the exercises used in the routine.
• Track your sets and reps. Don't worry if you can't do all of the reps I suggest. Instead, make sure to write down how many you did do so you can try to do one or two more next time.
• Suitable for strong beginners but recommended for intermediate level and up
• Make sure you've been cleared by your health professional before starting any exercise programs.
• Always leave a day of rest between workouts when you're starting or just getting back into exercise.
• To build strength, use this routine 2-3 times a week for 4-8 weeks.

Click the pink text if you'd like to go directly to any related video used in this routine. The links will provide you with more information about each tutorial, including its description and related videos.

Flowmotion pelvic tilt

Hip circles

Hip flexor lifts

Pole plie

Spinal contractions

The ab switch