Pole Fitness Exercise: 90/90 Hip Mobility Exercise
Do you have any trouble reaching, stretching and flexing for those pole tricks? As Shakira says, hips don't lie and we definitely want to help you reach for your pole dreams.
Angelina shares the 90/90 Hip Mobility Exercise which helps you develop the extra flexibility you need.
Did you know? We spend most of our lives in a seated position—working at a computer, driving, sitting on the sofa—with our hips flexed. We’re so used to spending all day sitting, we tend to end up with tight hip and with weak and underactive glutes (the glutes are primarily responsible for hip extension) too. Glute strength combined with good hip mobility are both key to improving the lines of those hip-extension based pole moves like Gargoyle.
What's in it for you:
• Strengthens hip internal and external rotation
• Improved hip mobility
Step 1
Sit up nice and tall. Start in the 90/90 position with the right leg in front of you and your left leg should be in line with your left shoulder. Make sure that both knees are bent at a 90° angle.
Step 2
Aim to have both sits bones touching the ground but it's okay if they don't.
Reach arms out in front of you and try not to use them throughout the movement.
Step 3
Initiate movement by trying to lift your left knee off the ground.
Slowly start to rotate your pelvis and torso to the opposite direction lifting the right knee up. Actively aim to keep as much space between knees.
Step 4
Rotate a full 180° ending up with the 90/90 position on the opposite side.
Move slowly to feel your hip muscles working.
Repeat for 3 sets of 6 - 10 reps.
One rep = one 180° rotation.