Primary muscles: Hips
Secondary muscles: Abs, lower back
Equipment: No equipment
HIP CIRCLES INSTRUCTIONS
1. Stand straight with your feet a little wider than shoulder width apart. Bend the knees slightly and place your hands on the hips.
2. Slowly rotate your hips, making big circles.
3. Complete a set in one direction and then switch to the opposite direction.
PROPER FORM AND BREATHING PATTERN
Keep your body relaxed and face forward, engage your core muscles and breathe deeply maintaining a steady rhythm. Start with small circles and increase their diameter over time, making sure to always keep your hips level with the floor.
Hip circles are a great dynamic stretching exercise. This exercise helps to loosen the lower back and hip muscles, strengthens the core and trims the waist. This is also a great exercise for relieving stress and tension and improving your flexibility.
SETS AND REPS
To open up the hips and prevent injuries, do a set of 30-second circles in each direction. Hip circles should be done at the end of a warm up routine or at the beginning of a lower body or core workout. This exercise helps you prepare your hips, abs, and back for additional strength training.
To calculate the number of calories burned doing hip circles, enter your weight and the duration of the exercise: