If you need a quick boost, this 15-minute bodyweight workout will help you to strengthen the inner hip muscles using the resistance coming from bodyweight, a sponge ball, and a thigh band to create the isometric exercises. Weakness in these areas can cause pelvic instability, making you more susceptible to injury. These muscles are often neglected in training and difficult to train. However, these powerful muscles assist in virtually every position of the hip, depending on joint position.
After a short introduction, we will begin training with the thigh band from a standing position, followed by moving to the floor in a supine position, both with the knee in extension as well as flexion. Using gravity, we will then practice some sidelying hip adduction isometrics using bodyweight only. Finish with another set of exercises using the band.
This routine can be done anywhere, anytime. It can reduce fatigue after exercise, as a prevention from injury, and to help manage your muscle strength. This can also be used as a warm-up or as a workout in itself. Isometrics are the precursor to adding any load and challenge to our body.
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