It’s never hip to trip: exercises to strengthen your hip flexors.
Alas, unlike wine, muscular strength does not improve with age.
From about age 30 onward, we lose strength at a rate of approximately 10% each year. Recent studies suggest that not all muscle groups are equally affected. In women, the loss of hip flexor and hip abductor strength is significantly more pronounced than that in any other muscle group.
The iliopsoas, rectus femoris and tensor fasciae latae (collectively referred to as the “hip flexors”), connect the lower spine and pelvis to the thigh bone, thereby allowing you to bend at the hip (for example, during a sit-up) and to raise and lower your legs (while standing or lying flat on your back).
While often the focus of intense stretching (most of us have chronically tight hip flexors from running, cycling, driving, sitting and heck, just engaging in 21st century life), the hip flexors are rarely targeted in strength training programs.
In fact, many of the courses I’ve attended as a personal trainer and group fitness instructor have specifically discouraged the inclusion of hip flexor strengthening movements in both group fitness and on-on-one training settings – “Stretch, not strengthen” being the main take home message.
Ironically, as we get older, the hip flexors are precisely the muscles we need to actively strengthen. They not only help with balance and postural stability, strong hip flexors can also keep us from tripping and falling. The stronger your hip flexors, the more likely you’ll be able to lift your leg to avoid tripping and the fewer the number of steps required to regain your balance during a fall.
Join me as I demonstrate my three favorite hip flexor strengthening exercises. Add them to your current strength training program, aiming for 12 to 15 repetitions of each move per side, two to three times per week.
Strengthen your hip flexors and I guarantee, the only trips you’ll be taking will be to warm, sunny climes!
Don’t forget to stretch when you’re done! Alexandra and Kymberly will be happy to show you the right and wrong way to perform a hip flexor stretch.
Tamara believes that exercise and healthy eating need to be part of everyone’s life and aims to inspire and motivate others by showing them that if she can do it, anyone can. She blogs about fitness, food, family and fiber (knitting fiber, that is) at fitknitchick.com and is always thrilled when you comment on her posts. Please follow her on Twitter @fitknitchick_1.
Photo Credits: Tamara Grand