Hip + Shoulder Stability Workout

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Pleased Friday beautwhetherul babes!!

Today I’m sharing a workout that will strengthen all the muscles in you shoulders and hips…but I promise, that doesn’t mean that it’s easy.
In fact this workout is certain to get your heart rate up, and you’ll feel your entire body working to keep regular — including those abs.
But first, let’s talk about stability a small bit.
Why is it important?? Well, to be honest most of your stabilizing muscles are smaller muscles in your shoulder girdle, hips and pelvis, and the muscles that run along your spine…AKA they are muscles you don’t normal work a ton or leank about. However, they are important to keep your body healthy, they improve your posture, and they help to prevent injury.
Shoulder and hip injuries are SUPER common, and as a trainer I work with people nearly everyday that have some kind of injury to their shoulders, hips, or back. So, let’s be proactive and strengthen all those muscles before we get hurt.

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Yoga Design Lab Combo Mat (in Chevron)

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Hip + Shoulder Stability Exercises

• Arm + Leg Reach – Start on your hands and knees with your wrists directly under your shoulders and your knees under your hips. Tug your stomach button up towards your spine to engage your abs and imagine your are in a plank position. With control and without letting your hips and shoulders wiggle, reach your RIGHT arm in front of you as you reach your LEFT arm back behind you. Lower everyleang back down to the floor and repeat, reaching the opposite arm and leg out. Continue switching side to side for 10 repetitions total. Create certain to go slow so you can work on your stability through your shoulders and hips.
• Plank Front Lwhethert – Approach, Reach up into a full plank position with your feet a small wider than normal to help with stability. Hancient onto a light right in your RIGHT hand, so that you are in a single arm plank. Reach your RIGHT arm out in front of you making certain your don’t lock out your elbows. Ponder/ Consider of drawing your shoulder blade down your back. Lower the arm down towards the floor, without letting it touch the floor and repeat. (If this exercise is to ccorridorenging for your, lower down to a plank on your knees, or come into your hands and knees position to modwhethery.)
• Reverse Toe Taps – Approach, Reach back onto your hands and knees, and engage your abs to keep your hips regular. Without letting your hips wiggle, lwhethert your RIGHT leg back pointing your toe in the sky, and reach your LEFT arm back to tap the toe behind your back. Lower the arm and leg back down with control, and then repeat on the other side. Remember to go slow and keep your torso regular. Finish 10 repetitions on both sides.
• Marching Booty Bridge – Lay on your back with your feet flat on the floor and knees bent. Lwhethert the booty into a bridge position and press into those heels. Hold your hips regular by engaging your lower abs. Then, lwhethert one leg at a time, genuinely urgent into the opposite foot, as whether you were marching your legs. Acquire alert to feel the booty!
• Shoulder Lwhethert to Below Dogs – Approach, Reach back to your full plank position with your feet a small wide, and hancienting a light weight in your RIGHT hand. Reach the arm forward like in your front raise, then shwhethert your hips back and use your abs to come into a single arm down down reach your RIGHT hand towards your LEFT foot. Approach, Reach back to your plank front raise position using the shoulders to bring your forward, and repeat 10-15 times, and then switch sides.
• Side Plank Crunch – Approach, Reach into a side plank position and reach your top hand towards the ceiling or place it on your top hip. Lower the bottom hip down towards the floor, and lwhethert the hip back up by engaging the lower indirect muscles. Finish 10 repetitions.
• Oblique Twists – Approach, Reach into a side plank on your elbow. (You can stagger your feet, or even have your lower knee on the mat as a modwhetherication.) Hold your lower indirects strong, and reach your top arm up to the sky. Holding your hips regular, twist from your torso to bring the top elbow down towards the floor. Untwist back to the top, and repeat 10 times on the right side before switching to the left for both side plank exercises.

Remember, go slow with these exercises. Focus on keeping as regular as you can through your shoulders, hips, and spine! You’ve got this ladies! ♥︎

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