Hip Abductor Exercises

Hips are one of the most widely used parts of our bodies and varied functions like bending, twisting and stretching depend on the strength and flexibility of the same. Strong hips help in maintaining our core body strength and our balance, as well as aid in functions like walking and running, among others.

That is why it is important to bring certain hip abductor exercises into the training program. These help in ensuring that the flexibility and the strength of the hip muscles is improved and that all the functions that are guided by these muscles are taken care of.

In this story, we will take you through a list of exercises so that you can use these and include them in your exercise routine.

These exercises can be undertaken in a variety of ways, making use of varied equipment as well as without. Let us look through some of these exercises for hips in the following section.

Lying Hip Exercise:

• Lie on your side on a mat with your legs extended in front of you.
• Put your lower arm under your head for support and the other over your hip. This is your starting position.

• Inhale and slowly raise your upper leg to a 45 degree angle. Ensure that the knee is not flexed, keep it in a neutral position.
• Keep the feet straight as well and ensure that the toes do not point towards the ceiling or the floor.

• Allow the leg to feel the tension at the 45 degree, and then inhale and slowly bring the foot down to the starting position.
• Do 16 repetitions of the same and 3 sets of the same on both sides.

Abductor Squeeze Exercise

• Lie on your back and bend your knees so that the feet are flat on the ground and the hands are by the side.
• Use a ball or a rolled towel and place it between your knees. This is the starting position of the exercise.

• Squeeze the ball between your knees so that you feel a pressure in your inner thighs and hips.
• Hold for 5 seconds, then release. Repeat the same exercise 10 times.

The Butterfly Stretch

• Sit on the ground and fold your knees so that the soles of the feet are placed against each other.

• Hold the feet with your hands and bring them as close to your body as you can. You'll feel a stretch in the thighs.
• With the back erect, place your hands on your feet or on your knees and try pushing the knees to the ground.
• Take them as low as you can. Continue stretching till a count of 10, then release and repeat 5 times.

Standing Hip Abduction

• Stand straight with your back absolutely erect and place a chair for support on the side.
• Hold on to the chair and take your outward leg up toward the side.
• Make sure that the knees are straight and the foot is faced forward.

• You'll feel a stretch in the outward thigh and the hips.
• Hold for a count of 5 and slowly lower the leg to the starting position.
• Do 16 repetitions of this exercise and 3 sets of the same before moving on to the other side.

• One can increase the resistance and difficulty of this exercise by looping an elastic or rubber tube around the outward foot and the handle kept under the other foot. This increases the intensity of the exercise.

Lying Hip extension

• Lie on your stomach and support your head by folding your hands and placing your head on them.
• In a controlled motion, lift the right leg vertically and at the same time tighten your gluteal muscles (buttocks).

• Hold this position for a count of 3 seconds and bring down.
• Repeat with the other leg as well.
• Do 16 repetitions and 3 sets of the same.

These were some of the hip abductor exercises that you can include in your schedule and ensure that you maintain the strength and the flexibility of your hips, thereby aiding in healthy and strong hip muscles.