Are You Really Working Your Hips? The Secret to Effective Hip Exercises

Have you ever felt like you were doing an exercise perfectly, but your instructor keeps giving you the same correction? And you get frustrated because in your mind you’re not doing anything wrong? 

You’re not alone!

This happened to me all the time in dance class. My ballet teacher always told me to straighten my knee in arabesque, but I swore it was already straight! 

Here’s the thing ↓

Sometimes, what we think we’re doing and what our body is actually doing are two different things.

It wasn’t until my ballet teacher gave me tactile feedback and showed me what I was doing, that I truly understood her correction and how to fix it.

That’s where mind-body connection comes in, and that’s what Pilates is all about!

Instead of just telling you to “straighten your knee” or “keep your hips still” a good instructor will help you first become aware that you are actually bending your knee or moving your hips. Then they will help you understand and feel the correct movement. This is how you make lasting change and see progress in your strength and alignment both during and outside of your workouts!

Here’s two ways I bridge the gap between what you think you’re doing and reality in your Pilates sessions:

• 👀Eyes: Seeing your form and getting a visual for what is happening is crucial for making adjustments.
• 🤚Hands-on Feedback: Feeling your body move helps you understand its mechanics. If I am training my clients in-person, I will use my hands, but I also like to teach my clients how to use their hands or a prop for feedback so that they can replicate the same results without me being present.

This approach is integral to my training philosophy with all my clients. It’s about fostering awareness so that you can actively participate in making corrections and improvements. That’s when real progress begins to happen, and you start seeing results!

👉 So where should you start, and how can you use this information today? 

Where I like to start with all of my clients, especially those with hip and low back pain, is hip stability. It is the foundation of all of your movement!

One of the most frequent issues I observe is the unintentional involvement of the lower back when moving the legs instead of isolating the movement from the hip joint. It’s a compensation that develops because your brain doesn’t know another way, so we have to teach it how!

Here’s an example: 

The key to fixing this is awareness! You need to see what can go wrong and then feel which muscles are actually doing the work to prevent that from happening.

One exercise I love to use to teach hip stability and strengthen the glutes is side-lying hip work. 

But in order to truly target the side glutes & core, you need to focus on your alignment and make sure your waist and your spine aren’t sinking into the floor each time the leg lifts. It might look like a simple exercise, but there’s a lot that goes into it!

To go further, I created two videos that highlight two different side lying hip exercises and what can go wrong when doing them. 

Check them out here: 

👉 Bend & Stretch

👉 Lift & Lower

Ready to unlock the power of mind-body connection and limitless movement?

👇My Heal Your Hips Program is the Perfect Place to Start! 👇

My signature Heal Your Hips Program takes all the guesswork out of the equation. It’s an 8-week (+1 bonus week) program designed to address the root causes of your hip pain, not just the symptoms. We’ll cover everything you just learned – mobility, strengthening, breathing, and even explore the mind-body connection that can impact your hips.

Here’s what you’ll get with Heal Your Hips:

• Step-by-step video workouts designed to improve mobility, strength, and stability in your hips and core.
• Detailed exercise explanations to ensure proper form and maximize results.
• Effective exercises that target all aspects of hip health, including mobility, strength, stability, and core engagement.
• Modifications for all levels so you can progress safely and effectively.
• Expert guidance and support from me throughout the program, answering your questions and keeping you motivated.
• Lifetime access & updates. That’s right, you will always be able to revisit these workouts. Happy hips for life!
• Bonus classes & so much more!

This program is more than just a collection of exercises – it’s a roadmap to long-term hip health and pain-free movement. With my guidance and support, you’ll gain the knowledge and confidence to manage your hip pain and finally feel like yourself again.

Don’t wait any longer to start feeling better! Click the link below to learn more about the ‘Heal Your Hips’ Program and take the first step towards lasting hip health.