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Hip rolling
Hip Circles is an introductory fitness exercise to strengthen the oblique abdominal muscles. This exercise can be performed without any additional equipment, and you can easily practice it anywhere.
For a varied workout, you can combine it with leg raises. Here, there's a variation that combines leg raises with hip circles. In the upcoming section, we will delve into the target muscles, correct execution, alternative exercises, and common training mistakes.
Activated Muscles during Hip Circles Hip circles primarily strengthen the oblique abdominal muscles (musculus obliquus abdominis). Simultaneously, the straight abdominal muscle (musculus rectus abdominis) and the pyramidal muscle (musculus pyramidalis) serve as supporting muscles. Therefore, you engage the majority of your abdominal muscles in this exercise.
Execution of Hip Circles In the following section, you'll find all the information about the correct body position and optimal movement execution during hip circles.
Body position
To perform hip circles, start by lying down. Extend both arms to the sides and place your back fully on the ground to have sufficient stability for the exercise. Your head also rests firmly on the ground, with your gaze directed upwards. Bend your legs so that the lower and upper legs form approximately a right angle. The legs are fully in the air, and the thighs also form roughly a 90-degree angle to the ground.
Movement execution
Initiate hip circles by rolling your knees to the side. The entire body turns away from the ground, while the shoulders remain firmly on the ground. In this rotational movement, move your knees as far to the side as possible without letting them touch the ground. Ensure that the movement feels comfortable for your body. After reaching the maximum end position without touching the ground, return to the center to the starting position. However, only move your knees as far to the side as possible without lifting your shoulders. Then, lift the legs towards the center. Finally, continue the movement to the other side.
Stressed muscles and common mistakes
Hip circling doesn't always go smoothly. Mistakes can diminish the effectiveness of the workout and increase the risk of injury. Therefore, here are some tips on how to avoid the most common mistakes in hip circling.
✅ Excessive speed: The movement should occur at a moderate pace. Controlled execution is crucial to achieve maximum effectiveness.
✅ Swinging from the upper body: The upper body remains stable on the ground while only the lower body rotates.
✅ Legs touching the ground: In hip circling, precise movement is essential. Ensure that the legs do not touch the ground, as this can reduce the effectiveness of the workout.
Alternatives and similar exercises to the hip roll
Not all athletes are satisfied with the training effects of hip circling. For those seeking a different level of difficulty or simply wishing for variety in their training program, exploring the following alternatives can be beneficial. There are numerous other exercises that effectively target your lateral abdominal muscles.
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