A Pilates teacher says these six moves will improve your hip mobility and strengthen your core

Pilates teacher Monica Borodin performs clamshell exercises. She wears a vest and leggings and exercises on a mat outside. Behind her we see a large brick building with long windows and a tablet and chairs in a courtyard. She is lying on her side with her legs bent and open, so that her feet are touching and knees wide apart. One leg lies on the floor while the other is pointing upwards.

(Image credit: Future)

Jump to category:

1. The half roll down
2. Single leg stretch
3. Clam shell to reverse clam shell
4. Single leg circle
5. Quadruped hip extension with hip circles
6. Plank

published 1 November 2024

You play sports, lift weights, run and take HIIT classes. But do you give your stabilizing muscles enough attention? These mid-body muscles play a role in lots of everyday movements and are responsible for everything from posture to back support and pelvic alignment. The Pilates method focuses on fortifying this powerhouse of muscles, found around the hips, abdominals, lower back, pelvic floor, and glutes.

The hip complex consists of several muscles responsible for hip flexion, extension and rotation. The core muscles rotate your trunk, flex and uphold your spine, and support your pelvis. Combined, these muscle groups act like a supportive brace for your body and facilitate everyday movement.

This six-move workout will help you build functional strength in these areas, so your body can move freely. You don't need much to do the routine, just a Pilates mat like this one.

1. The half roll down

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Pilates instructor Monica Borodin performs a half roll down. She wears a vest and leggings and is exercising outside on a mat. Behind her we see a brick building with large windows and table and chairs. She is seated, with her knees bent and feet on the floor. Her arms are straight out in front of her and her torso is upright. — (Image credit: Future)

Sets: 1 Reps: 6-8

Sit with your knees bent and feet apart hip width.
Extend your arms in front at shoulder height. To make the move easier, hold the back of your thighs.
Scoop your abs in towards your spine and tuck your hips under.
Lower your back down to the mat but stop at a halfway point, where you can still control the movement. Do not go all the way down.
You can also perform the move with straight legs and a resistance band looped around the feet and grasped in your hands.

2. Single leg stretch

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(Image credit: Future)

Sets: 1 Reps: 10 each leg

Lie down on your back and draw the knees to the chest.
Extend the left leg and hold the right leg in towards your chest. Gaze towards your belly button to avoid neck strain.
Switch legs and repeat.
To make the move harder, loop a band around your feet to add resistance.

3. Clam shell to reverse clam shell

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Sets: 1 Reps: 10 each leg

Lie on your right side on the floor with legs resting on top of each other and knees bent at roughly a 90° angle. Rest your head on your right arm and place the left hand on the floor in front of your chest.
Keep the feet together, maintain the bend in your knees and bring the right knee up so it points towards the ceiling. Try to keep the rest of the body still and hips stacked as you open your legs. You can loop a band around your thighs to make the move harder.
After 10 repetitions, change the movement, so that you're performing reverse clamshells. To do this, follow the steps above, but after you've opened up your legs bring the right foot up at the same time as the right knee descends. You should feel internal rotation in your hip joint.

4. Single leg circle

Pilates instructor Monica Borodin performs single leg circles. She wears a vest and leggings and exercises outside on a mat. Behind her we see a red brick building with large windows and a table and chairs in a courtyard. She is lying prone with her hands by her side, one leg straight on the floor, and the other pointing upwards and leaning over her body.

Sets: 1 Reps: 5 each leg

Lie down on your back.
Lift your right leg up and and point your toes towards the ceiling. The left leg should stay on the mat, keep your foot flexed. To make the move harder, you can lift the left leg one inch off the floor, which will engage your core.
Circle the right leg across and over the body, around and up, without moving the hips. Then reverse the movement. To make this move easier, perform smaller circles.

5. Quadruped hip extension with hip circles

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Pilates instructor Monica Borodin performs a quadruped hip extension. She wears a vest and leggings and is exercising outside. Behind her we see a red brick building with large windows and a table and chairs in a courtyard. She is on her hands and knees on the mat, with her arms straight and torso parallel to the floor. She is kicking her left out to the side with her knee bent at a right angle. — (Image credit: Future)

Sets: 1 Reps: 10 hip extensions, 8 hip circles

Start on all fours, with hands under shoulders and knees under hips. Perform four cat-cows to activate the core muscles and find your centre. Brace the core by drawing the abs in towards the spine so the trunk won’t sink during the movement.
Maintain the bend in the knee and lift the leg out to the side, without moving the torso, then lower it to the starting position.
After ten repetitions, lift the leg to the side again then perform the eight hip circles. To do this, stay on all fours and draw the knee all the way into the chest, then circle the knee out to the side and back, before returning to the chest.

6. Plank

Pilates teacher Monica Borodin performs a plank pose. She is in a vest and leggings and exercising outside on a mat. Behind her we see a brick building with large window and table and chairs in a courtyard. She rests on her forearms and toes, with her body held aloft from the ground in a straight line.

Sets:1 Time: 30-60 seconds

Start on all fours, hands under shoulders and knees under hips.
Lower your forearms to the ground and extend the legs back, tucking the toes under. Keep the elbows and shoulders aligned and the feet hip width apart.
Keep the body upright without letting the hip sink. To make the move harder, you can tap one knee at a time on the ground.
End by lowering the knees and resting in a child’s pose.

Daniela Borodin is a Pilates instructor, English professor, and an expert in health and fitness with thirty-years of experience in the industry. Daniela’s credentials include personal training, several group fitness modalities, and a comprehensive classical Pilates certification. She is a freelance writer based between Philadelphia and New York City and is currently working on a health and wellness book. During her time off Daniela enjoys trying new recipes, plays the drums, and reads mystery books.