A Pilates instructor recommends these five beginner-friendly moves to stretch and strengthen tight hips

The hips can be a sensitive area for many people. Maybe yours have become tight over the years, leading to stiffness in your lower body and back.

If you spend a lot of time sitting, the muscles around your hips can also weaken, which affects overall mobility and stability.

Incorporating hip mobility exercises into your routine can help counteract these negative effects, promoting joint and muscle health.

Pilates instructor Maia Henry, from workout app Ladder, has shared a simple routine designed to strengthen and lengthen your hips.

"Our hips are a central part of everyday movement. Whether you’re an athlete who is aware of the need for strong hip muscles or a busy parent chasing your children, your hips are a key part of daily movement and functioning," says Henry.

"Pilates is a great way to build hip strength in a low-impact way that isn’t overly strenuous on the rest of your body," she explains.

As you'll see in this workout, Pilates incorporates slow and controlled movements that build strength, improve your coordination and boost your posture.

Henry's routine includes both strength exercises and movements focused on mobilizing the hip joints and stretching surrounding muscles.

Maia Henry's five-move Pilates workout for hips

Glute bridge

Sets: 2 Reps: 12

• Lie on your back with feet planted hip-width apart.
• Press through your feet to raise your hips, pausing to squeeze your glutes at the top.
• Lower your hips slowly to the starting position and repeat.

Fire hydrant

Sets: 2 Reps: 12 on each side

• Start in a tabletop position with your hands beneath shoulders and your knees under your hips.
• Lift one knee to the side, while engaging your core and glutes for stability.

Clamshell

Sets: 2 Reps: 12 on each side

• Lie on your side with hips stacked and knees bent.
• Keeping your feet together, lift your top knee. Hold for a moment then lower it.
• For an extra challenge, lift your hips too.

Lunge

Sets: 3 Reps: 12

• Stand and step forward with one leg. Lower your hips until both knees form a 90° angle.
• For an extra challenge, hold dumbbells while lunging.

Lying leg lift

Sets: 3 Reps: 12

• Lie on your side with your legs bent. Using your lower arm as support, push your torso up the floor at a 45° angle.
• Straighten your top leg and lift it, so it's parallel with the floor. Lower with control then repeat.

Want more routines like this one? Try this Pilates for beginners routine, or have a go at these hip-strengthening exercises.

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