Many of our readers expressed interest in improving their flexibility and mobility. Hip Airplanes are a low impact, dynamic balance exercise that targets the entire lower half of the body. They mimic the motion of balancing while engaging multiple muscle groups, making them an excellent addition to your workout/rehab/injury prevention regimen.
note: to perform the exercise safely, use a wall or vertical/horizontal bar for support
How to Perform a Hip Airplane
1. Stand with your feet shoulder-width apart, knees slightly bent, and core engaged.
2. Transfer your weight to one leg, keeping the knee slightly bent. Lift the opposite leg, keeping it straight and your core tight.
3. Push your hips back as you lower your torso slightly toward the ground, maintaining a neutral, long spine.
4. In this hinged position, rotate your lifted leg outward. Let your core, hips, and torso move as one, staying fully engaged. Hold briefly.
5. Bring your hips back to center, then rotate them toward your supporting leg, once again moving your core, hips, and torso as one unit.
Shoot for 2-3 sets of 6-10 reps per side.
How Do Hip Airplanes Support Healthy Aging?
You’ll really feel the exercise in your hips. And this is important because your hips are the powerhouse of your movement— walking, running, bending, lifting. By emphasizing internal and external rotation, hip airplanes help loosen up the hip joint while improving strength and flexibility in your glutes, hip flexors, and adductors.
In addition to hip strength and flexibility, the exercise promotes balance. As mentioned in a previous article, balance is a critical requirement as we age. One in four seniors fall every year, with falls being the leading cause of injuries—and even death—among those 65 and older, according to the Centers for Disease Control and Prevention. Hip airplanes force you to balance on leg which activates stabilizing muscles like the Gluteus Medius, which helps keep your pelvis aligned and prevents injuries.
And lastly, the exercise strengthens your core and improves your posture. This in turn helps support bone and muscle function, keeping your spine aligned and your posture youthful.
Takeaway
Hip airplanes are a great way to attack 3 muscle groups; hips, legs and core. And what’s really great, is they don’t have to be performed at a gym. You can perform them anywhere in your home as long as you can support yourself with one hand on a wall and stretch your leg out behind you. Give it a shot and tell us what you think.
Source:
The One Exercise Everyone Should Do: Hip Airplanes
Want to Age Well? Add This Hip Exercise to Your Weekly Mobility Routine
