Pilates is not just a trendy fitness regimen; it’s a methodical approach to physical wellness with an emphasis on controlled movements, flexibility, and core strength.


When it comes to your hips, pilates hip exercises can work wonders for both flexibility and mobility. Here, we’ll go through four effective exercises targeting the hips, guiding you to increase your range of motion, reduce stiffness, and enhance your overall well-being.

Let’s start!

Exercise 1: Hip Rolls

Adopt a supine stance, allowing your arms to rest beside your body while your knees are bent and your feet firmly planted on the floor, separated by a distance equivalent to the width of your hips. Ensure your spine maintains a neutral alignment and activates your core muscles.

As you inhale, tilt your pelvis, pressing your lower back into the mat and initiating a slow roll of your hips off the ground one vertebra at a time. Continue lifting until your body forms a diagonal line from shoulders to knees.

Hold for a moment at the peak of your movement, maintaining stability and control. Feel the stretch across the front of your hips and engage your glutes.

Exercise 2: Hip Abduction with a Theraband

Lie on your side with your bottom knee bent for stability and a resistance band around both ankles. Ensure your hip joints are stacked and your head, shoulders, and heels are straight.

Lift your top leg away from your body, keeping it straight and feeling the abduction movement in your hip. Keep your foot flexed to work the outer hip muscles effectively.

Hold a second at the top of the movement, maintaining controlled and intentional muscle contraction. Avoid arching your back or rolling your hips.

Exercise 3: Hip Flexor Stretch

Kneel on the ground with one leg in front, creating a 90-degree angle at the knee and hip. Keep your torso upright, and place your hands on your front thigh for support. Lean forward from your hips, keeping your back straight until you feel a stretch in the front of your back leg’s hip.

Hold the stretch for 20-30 seconds, focusing on breathing to relax the muscles. Ensure that your front knee does not extend past your toes and that your back hip stays down and forward.

Gently release the stretch, and switch legs. Perform 2-3 repetitions on each side, always ensuring that you feel a comfortable stretch and no pain.

Exercise 4: Supine Figure-4 Stretch

Recline on your back with knees flexed and feet resting flat on the floor. Cross one ankle over the opposite knee, creating a “4” shape with your legs.

Thread your arms through the “4” shape and hold the thigh of the unbent leg. Use your hands to pull the thigh towards your chest, feeling the stretch in the outer hip of the crossed leg.

Maintain the stretch for 20-30 seconds, allowing the muscles to relax and the stretch to deepen with each breath. Keep your neck and shoulders relaxed during the stretch.

Having explored these exercises that target hip flexibility and strength, it’s important to mention the value of proper training and certification in Pilates. A well-rounded Pilates workout certification program empowers fitness professionals with a deep understanding of biomechanics.

If you need a certification, visit https://www.americansportandfitness.com/products/pilates-certification.

Exploring the Pilates hip exercises

Incorporate these four Pilates hip exercises into your workout routine to enhance flexibility and mobility and strengthen the supporting muscles around your pelvis and legs. With regular practice, you’ll notice a significant difference in how your body moves and feels, which can lead to improved performance in various activities and sports. 

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