is a great
beginner exercise to work the outside of the hips. This
group of muscles (hip abductors) is often overlooked in those looking
to prevent back pain. It is also a group of muscles that are notorious
for getting weak in those that sit most of the day. These muscles
hold our pelvis level when we walk, take a step, or otherwise stand on
one foot. If they are weak or lack endurance our pelvis will tilt
excessively putting strain on the lower back muscles, joints, and connective
If you are looking to strengthen your hip abductors and find the above too difficult, start with the elementary clam exercise:
Lie on your side on the floor, knees and hips bent. Keep feet together and lift the one knee up away from the other with feet together, lower it and try several repetitions of that before moving on the the ball.
Repeat this ball exercise 6 times each side.
Repeat this ball exercise 10 times each side.
Repeat this ball exercise 15 times each side.
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