Hip Swirls
Step by step
How to perform
- Slowly move your hips in a circular motion to the right, making sure to engage your core and keep your upper body still.
- Complete a full circle with your hips, then switch directions and start moving your hips in a circular motion to the left.
- Repeat this process for the desired amount of repetitions.
- Remember to keep your movements smooth and controlled, and to breathe evenly throughout the exercise.
Overview
About this exercise
Hip Swirls are a low-impact exercise primarily designed to improve flexibility, stability, and strength in the lower body, particularly targeting the hips and core muscles. This exercise is suitable for individuals at all fitness levels, including beginners and those in physical rehabilitation. People may choose to incorporate Hip Swirls into their routine to enhance mobility, improve balance, relieve lower back pain, and contribute to overall body fitness.
Coaching cues
Form tips
When swirling your hips, do so in a controlled, smooth motion. Avoid jerky or rushed movements as these can strain your muscles and joints. Instead, focus on making a full, circular motion with your hips.
To get the most out of this exercise, it's important to engage your core muscles. This not only helps to stabilize your body but also enhances the workout you're giving to your abdominal and lower back muscles. A common mistake is to focus solely on the hip movement and forget about the core.
Don't hold your breath while performing hip swirls.