How To Do Hip Push-Ups

Push-ups are one of the most globalized exercises. This is not in vain, because push-ups are safe exercises. Push-ups give the body consistency and a lot of strength. There are many types of push-ups, for different parts of the body. One of the least used, or perhaps less known by name, are the so-called hip push-ups.

Exercising the hip is vitally important. Sometimes people forget to exercise the hip muscles, because they do not know the serious consequences that this can entail. For some these go unnoticed in the human body and in its exercises.

What you should know is that the hip muscles are essential at the time you perform a race, that is, in the strides when running. Well, having a strong and exercised hip will also allow you to have greater stability in the body.

The hip has many joints. One of them is the one that joins the lower limb with the pelvis. This allows the mobility of the body. All this is interwoven with tendons, cartilage, which give the body stability as well as ease of movement.

Therefore, the hip is an area of the body of important care, because any damage that it may suffer can limit the daily physical activity of any person.

But you should not worry, because there is still time to put your hip care phase in phase. There are exercises that give them great vitality. For that you do not need much time, only the desire and perseverance.

Functions of the hip

Before venturing to perform hip push-ups, you should know more about this important part of your body. Knowing about the functions of the hip will help you understand the importance of exercising them.

1. The hips provide stability and balance to the human body, in activities such as walking and running properly.
2. They allow the human body to be aligned.
3. The hips are the ones that support the entire weight of the body.
4. The hips have four basic movements that are essential for locomotion and physical development of the body: Flexion, Extension, Abduction (being able to separate the leg from the body), Adduction (being able to bring the leg closer to the body).

These functions make the muscles that the hip possesses vital for the proper development of the human body. The hip joint muscles should also be exercised, as their strengthening will allow you to have a better physical performance.

Exercising the hips

The hips are an area of the body that have more than 20 muscles. They must be exercised, more if you are a person who is dedicated to the sports world. Not exercising your hips can cause a lot of damage to other of your muscles. If you do not exercise your hips, you can acquire injuries due to the incited tensions in the muscles of this.

Flexion exercises are one of the most complete and properly exercise your hips. In this type of exercises many of the hip muscles participate, they are the well-known Psoas, the Iliac, the Sartorius rectus anterior (Quadriceps) and the tensor of the Fascia lata.

Here are some exercises to help exercise the hip. These will allow you to better the movements of it and strengthen it. In the event that you have pain in your hip they should be done more frequently, that is, 2 or three times a day for 15 minutes. If you do not have any pain your frequency will be less, once a day will be enough, in order to exercise them.

Hip flexion and extension

1. You should stand behind a wall and stand on your side. Rest your remaining arm against the wall.
2. Being in the initial position, take air through the nose release it through the mouth and at that moment raise the leg that is opposite the wall upwards.
3. Once up he keeps it there for 5 seconds and then slowly lowers it. Then do 15 repetitions with each leg and also do it backwards.

Knee and hip flexion

This combination of flexing knee and hip is very good. In this exercise, several muscles are being mixed and two parts of the body are exercised: the knee and the hip.

1. Equally leaning on the side wall. Start by taking air through your nose and releasing it through your mouth. Then raise your foot, as if you had a chair underneath and where your knee forms a 90º angle.
2. In that position up he holds it for 5 seconds and then lowers. Also perform 5 repetitions and do it with both legs.

Stretched hip flexion

This is a different way from the previous ones. You should lie on the floor on some padded blanket. Where your spine stays straight.

1. Then you must raise one leg and extend it. The other leg should be flexed.
2. Perform the same procedure by inhaling air through the nose and expelling it through the mouth.
3. Then the extended leg we flex it forward and backward (that is, it goes up and down).

This should be done 15 times and then alternate with the other leg.

Internal hip flexion

To perform this exercise, you must tie the ankle, it is usually done next to the well-known cable machine.

1. To do this, attach the band to the lower part of your right leg and stand with your back with your view towards where the weight adjustment of the machine is.
2. In that position lift your foot off the floor and put your knee in front of your body, lift until your thigh is parallel to the floor.
3. Then slowly lower your leg and return to the first position.

When you do at least three repetitions of one leg, then do it with the other.

Hip and buttock flexion

The exercises to strengthen the hips through push-ups are also exercises that undoubtedly extend to other parts of the body. As this is a control area, equally when you perform exercises to strengthen your hips you can also strengthen your knees, quadriceps, and glutes.

There are many ways to do hip flexion exercises in which the buttocks also intervene. These are more exercised by women, but they are also very important for men.

Type 1

1. On the ground it is placed in the position of four putos.
2. Control your breathing and begin to lift one leg, in a stretched way. It must be extended and lifted so that it is alienated with your body.
3. When he’s up he keeps it there for five seconds.
4. Then slowly lower it and perform at least ten repetitions with each leg.

It is very important that your view is forward, do not look back because it bends your spine.

Type 2

1. Also, in the position of four points.
2. Control your breathing and raise your leg, this time articulate your knee, that is, your knee is upward and has a 90º angle.
3. In this way raise your leg and the thigh is aligned with the floor and your back.
4. There hold the leg for 5 seconds and then repeat at least ten times with each foot.

 The view should be kept in front.

Type 3

1. Return to the four-point position, this time the exercise is complicated, because you must lift one hand and leg at the same time.
2. Hold your right hand on your hip and at the same time lift your right foot straight to the right side, until it is perpendicular to the ground.
3. There hold your foot for five seconds and lower slowly.

Repeat the exercise 5 times with each leg.

Councils

You should keep in mind that performing exercises to strengthen your hip are very necessary for your physical health. Exercising your hip will give you better results in your athletic and daily performance. For this you should take into account, some of our tips.

1. When you start the round of push-up exercises do not despair and try to do more than necessary. Take calm and let your body eventually get used to the exercise.
2. Before each exercise do a brief warm-up of the hips and adjacent muscles.
3. Always keep your spine straight in each exercise. Remember that the hip is the support of the weight of your body, if your spine is not straight it can give more weight to one area of the hip more than to another and cause injuries.
4. Perform these exercises at least twice a week.
5. Spend at least 15 or 20 minutes.
6. For exercise comfort, get a padded blanket and place it on the floor to perform the exercises.