Hip Lift Stretch

A quick and easy exercise suitable for beginners; that can be made more difficult for progression if required.

Workout focus:

 Core muscles - abdominal muscles and stomach, and legs.

Type of activity:

 Strength

Benefits:

Core muscles are responsible for much of your strength and balance, so this helps your overall stability and you should soon notice an improvement in your balance.

Time needed:

5 minutes

Intensity level:

 
Moderate

Instructions:

Lay flat on the ground with your hands flat on the ground, palms up. Raise your legs from the hips, until your legs are vertical, and then raise hips and lower spine, so you are balancing on your upper back. Hold for 5 seconds, then lower your legs to the ground. Repeat this five times, rest for a minute and then repeat five times again. 

How to make it more difficult:

More repetitions, aiming to build towards two sets of 10 - or hold the position for longer.

Try lifting your legs and hips higher so as to make the muscles work harder. 

Supplied by:
Rose Taylor
Community Sports Coach
Cornwall Sports Partnership

www.cornwallsportspartnership.co.uk