Why You Need Strong Hips and How Pilates Plays a Role

As we journey through life, maintaining strong and healthy hips becomes increasingly vital, especially for women over 50. Our hips are the foundation of our mobility, influencing everything from walking and standing to maintaining balance and preventing injuries. At Wilder Pilates, we believe in empowering women to age gracefully and energetically, and one of the key components of this is hip strength.

Why Hip Strength Matters

1. Mobility and Flexibility: Strong hips allow for greater mobility and flexibility, which are crucial for performing daily activities with ease. Whether it’s bending down to pick something up, climbing stairs, or simply walking, healthy hips make these tasks effortless.
2. Balance and Stability: The hips play a significant role in maintaining balance. Strong hip muscles help stabilize the pelvis, which in turn supports the spine and legs. This stability is essential for preventing falls, a common concern as we age.
3. Pain Prevention: Weak hips can lead to various forms of pain, including lower back pain, knee pain, and hip pain itself. Strengthening the hip muscles can alleviate pressure on these areas, reducing discomfort and preventing chronic issues.
4. Enhanced Athletic Performance: For those who enjoy an active lifestyle, hip strength is a game-changer. Whether you’re running, cycling, or participating in Pilates, strong hips improve performance and reduce the risk of injury.
5. Posture Improvement: Strong hip muscles contribute to better posture by supporting the alignment of the spine and pelvis. Good posture not only enhances physical appearance but also improves breathing and circulation and reduces the likelihood of back and neck pain.

How Pilates Strengthens the Hips

Pilates is a powerhouse for developing hip strength, and it does so through a combination of targeted exercises and overall body conditioning. Here’s how Pilates can transform your hip health:

1. Controlled Movements: Pilates focuses on slow, controlled movements that engage the deep stabilizing muscles around the hips. Exercises like leg circles, side-lying leg lifts, and bridges are excellent for strengthening the hip muscles. Another example on the reformer is Elephant.  Elephant is a classical Pilates exercise taught from the beginning and over time you really start to understand how this move comes from the hips and helps you learn how to isolate and move from your hips.
2. Core Integration: Pilates emphasizes core strength, which is intrinsically connected to hip strength. A strong core supports the pelvis and hips, ensuring they work efficiently and effectively during movement. As I say to my Wilder Pilates clients, “all roads lead to the powerhouse.”  
3. Flexibility and Range of Motion: Many Pilates exercises improve hip flexibility and range of motion. Movements like the “clamshell” and hip flexor stretches lengthen tight muscles and enhance joint mobility.  We find ourselves sitting so much of the time and this can lead to tightness and Pilates helps to “undo” this modern day problem. 
4. Balanced Muscle Development: Pilates promotes balanced muscle development, preventing the overuse of certain muscles while neglecting others. This balanced approach helps in avoiding muscle imbalances that can lead to hip pain and injuries. Pilates is great for balancing the body as uniformly as possible.  Are we perfect? no, but we keep at it for the long haul.  Here in Lenexa, Kansas I always tell my clients that we want to move well all the years of our life.  My hope is that when I’m 90 I can still get down and up off of the floor with ease.  We’ve all heard a story or two about someone that fell and couldn’t get up and had to have help.  Or maybe worse, that they stayed on the floor until someone found them hours or days later.  This can lead to serious physical and psychological complications landing someone in the hospital.
5. Low-Impact Exercise: Pilates is a low-impact exercise, making it ideal for individuals with joint concerns. The gentle yet effective movements protect the joints while building strength and stability.
6. Mind-Body Connection: Pilates encourages a strong mind-body connection, fostering awareness of how the body moves and functions. This awareness helps in performing exercises correctly and safely, maximizing their benefits.

At Wilder Pilates: Your Path to Strong Hips

At Wilder Pilates, we specialize in individualized instruction and classical equipment to ensure each client receives the attention and support they need. Our certified instructors tailor exercises to meet your unique needs, focusing on building hip strength, improving flexibility, and enhancing overall wellness. We work the whole body, not just parts.  We don’t necessarily have a “leg” or “back” day but a comprehensive approach to working the entire body, even your feet, neck and hands.

We understand that every woman’s body is different, and we’re here to guide you through a Pilates journey that respects and celebrates your individuality. Whether you’re new to Pilates or a seasoned practitioner, our studio offers a welcoming and supportive environment where you can thrive.