Post 50fiftyexercisefitness

Best Hip Workout To Strengthen And Tone Your Obliques

2 Exercises To Get Those Hips In Shape
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When we asked celebrity trainer Joel Harper what were the top problem areas for post 50 men and women, it was a no brainer. Along with arms, stomach, thighs and butt, hips were body part that clients would like to strengthen and tone.

Harper was kind enough to give us the best hip workout for post 50s, featuring two hip exercises and a stretch to cool down and end the routine.

STANDING KICK

Stand up straight with your feet together and hands in prayer position in front of your chest, lift your right heel up behind you so your leg is in a right angle.

Kick your right knee to the side 25 times.

As you lift your knee to the side straighten your leg as you kick, then bring it back to where you started. Switch sides, kicking your left knee to the side 25 times. During this exercise, keep your stomach in and see how high you can kick without losing your balance.

L LIFTS

Lying on your left side, bring your left knee in line with your hip to form a right angle. Straighten your right leg over your left knee.

Lift your right leg with your toe pointed down for 25 times.

After lifting for 25 times, leave your straightened leg up to your highest point (without leaning back) and point and flex for 25 times. Switch sides and repeat.

WALL HAMMOCK

Put your back against a wall. Slide down with your feet positioned four feet in front of you. Lift your right leg all the way up and gently place your right ankle on top of your left knee. Gradually lower your butt to the ground and press your tail bone slightly backwards and your lower back up towards your right calf, gently pushing your right knee away. Hold for five deep inhales and then switch sides.

The closer your bottom foot and your tailbone are to the wall the deeper the stretch is. Gradually go into the stretch and only go to where it feels comfortable. If one side is tighter than the other go back and repeat the tighter side. Your goal is to have them equal.

Revisit Joel Harper's arm, abs, thighs and butt workouts. Stay tuned for the best workouts for your hips and a cardio routine that promises to work up a sweat.

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Before You Go

Dr. Colvin's Advice For Staying Active After 50
See A Doctor First(01 of07)
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This may seem like a no-brainer, but if you've been idle for a while, it's important to see a doctor before getting active again, says Dr. Alexis Colvin, an orthopedic surgeon at The Mount Sinai Medical Center in New York City. You want to make sure you don't have any pre-existing conditions, such as heart disease, that might present a problem when you start up your new exercise regimen. (credit:Alamy)
Start Slowly!(02 of07)
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Getting active too quickly, often with incorrect form, is one of the primary reasons people over 50 find themselves in her office, Colvin says. It's important to slowly build a base level of strength, flexibility and fitness before pushing yourself to, say, sign up for that marathon. (credit:Alamy)
Consider Seeking Professional Help(03 of07)
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It's always helpful to have a little direction and support in starting something new. Colvin suggests getting started with a personal trainer or physical therapist to tailor an exercise program to your goals. (credit:Alamy)
Get In A 'Pain-Free Zone Of Activity'(04 of07)
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Low-impact activities, such as swimming or using the elliptical, are all good for people who have joint pain, says Dr. Colvin. If it hurts, don't push it! (credit:<a href="http://www.flickr.com/" role="link" class=" js-entry-link cet-external-link" data-vars-item-name="Flickr:" data-vars-item-type="text" data-vars-unit-name="5bb65c32e4b0527153082138" data-vars-unit-type="buzz_body" data-vars-target-content-id="http://www.flickr.com/" data-vars-target-content-type="url" data-vars-type="web_external_link" data-vars-subunit-name="before_you_go_slideshow" data-vars-subunit-type="component" data-vars-position-in-subunit="3" data-vars-position-in-unit="7">Flickr:</a><a href="http://www.flickr.com/people/maxtm/" role="link" class=" js-entry-link cet-external-link" data-vars-item-name=" maxintosh" data-vars-item-type="text" data-vars-unit-name="5bb65c32e4b0527153082138" data-vars-unit-type="buzz_body" data-vars-target-content-id="http://www.flickr.com/people/maxtm/" data-vars-target-content-type="url" data-vars-type="web_external_link" data-vars-subunit-name="before_you_go_slideshow" data-vars-subunit-type="component" data-vars-position-in-subunit="4" data-vars-position-in-unit="8"> maxintosh</a>)
Think Beyond Cardio(05 of07)
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An active lifestyle isn't limited to throwing on some running shoes and hitting the pavement. Dr. Colvin suggests yoga and pilates, which can help with strength and flexibility even if they don't give you the same cardiovascular workout you might get from the treadmill. (credit:<a target="_blank" href="http://commons.wikimedia.org/wiki/File:Yoga_Class_at_a_Gym2.JPG" role="link" class=" js-entry-link cet-external-link" data-vars-item-name="MediaWiki:" data-vars-item-type="text" data-vars-unit-name="5bb65c32e4b0527153082138" data-vars-unit-type="buzz_body" data-vars-target-content-id="http://commons.wikimedia.org/wiki/File:Yoga_Class_at_a_Gym2.JPG" data-vars-target-content-type="url" data-vars-type="web_external_link" data-vars-subunit-name="before_you_go_slideshow" data-vars-subunit-type="component" data-vars-position-in-subunit="1" data-vars-position-in-unit="5">MediaWiki:</a><a target="_blank" href="http://commons.wikimedia.org/wiki/User:LocalFitness" role="link" class=" js-entry-link cet-external-link" data-vars-item-name="LocalFitness" data-vars-item-type="text" data-vars-unit-name="5bb65c32e4b0527153082138" data-vars-unit-type="buzz_body" data-vars-target-content-id="http://commons.wikimedia.org/wiki/User:LocalFitness" data-vars-target-content-type="url" data-vars-type="web_external_link" data-vars-subunit-name="before_you_go_slideshow" data-vars-subunit-type="component" data-vars-position-in-subunit="2" data-vars-position-in-unit="6">LocalFitness</a>)
Think Outside The Box...Or, Should We Say, The Gym(06 of07)
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Colvin also points to the many home exercise videos available, which can be a great alternative for those who would prefer to exercise from the comfort of their living rooms. The one drawback, she says, is potential for injury from using incorrect form, "since there's no one watching you."
Consider Cross-Training(07 of07)
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Mix up your routine and consider cross-training (adding swimming and biking to a running program) to prevent boredom, avoid repetitive injuries and improve your overall condition. Exercise with friends to add social benefits to the physical and mental advantages of your workout. Recognize your limits, adjust accordingly and enjoy the quality-of-life benefits of an active lifestyle for many years to come. (credit:Alamy)
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