Improve your balance and hip mobility by imitating the movement of a flying plane. Spread your arms and balance on one leg to exercise the hip plane.
Squats and slits can be your reference exercises to strengthen your lower body. Add the hip plane to this list to make your legs and the hips stronger. Your legs and hips should be in good shape, because they support your body and make you move. This exercise, which consists in spreading your arms and standing on a leg, can help improve the balance and mobility of your hips. It may look like child’s play, but it’s not so easy to do this exercise. Coordination failure can fall and you can end up with injuries. This is why it is important to learn to do it correctly.
What is hip aircraft exercise?
Hip’s plane exercise is carefully designed for dynamic balance in order to improve the strength and flexibility of the lower body. “This exercise, involving the leg and hip, mainly focuses on improving stability, balance and mobility of the hip,” said the expert in fitness Aman Puri.
He is executed by standing on a leg while balancing the body in a controlled manner. Movement and body posture imitate the movement of a flying plane, winning the name of hip plane exercise.
What are the advantages of hip aircraft exercise?
This balance exercise should be part of your fitness routine, as it has many advantages:
1. improves alignment and posture
Using a controlled rotation of the hips, this exercise helps align the hips, the area of the basin and the spine. “This leads to a better aligned posture and helps overcome the risk of back pain,” said the expert. You have to work on your posture, because a bad posture can increase Open open effort in 2023.
2. Good for the mobility of the hips
“This exercise implies an appropriate rotation of the pelvic area and the hip, which helps to strengthen the joint hip muscles,” explains the expert. It specifically improves the internal and external rotation of the hip and loosens tight hips, which can be a risk factor for musculoskeletal injury in the lower limbs, according to research published in the Journal of Experimental OrthopeDics in 2021.
3. Better balance
Hip’s plane exercise helps improve body balance by involving muscles such as glutes, feet, nucleus and hip muscles. “Good coordination involving hip rotation or leg extension helps improve neuromuscular control to create a balance,” explains Puri.
4. Active the nucleus
The hip exercise activates the muscle of the heart, which helps control the required movement, ensuring stability during rotation. It tightens and strengthens the nucleus, which encompasses the abdominal floor, the pelvic floor, the back, the diaphragm, the hip and the buttocks. It connects the upper and lower members, according to the research published in Sports biology in 2023.
5. Help prevents injuries
By working with gymnasium weights or equipment, you can easily hurt yourself. “This exercise can help prevent injuries because it does not involve intense movements or weights,” said the expert. This can be done by most people, but you should be careful while running it.
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How to exercise the hip plane?
Here are steps to do this exercise:
- Hold on using a leg and slightly fold your knee while spreading your arms on the sides. Engage your central area to maintain a meticulous balance.
- Spread your other leg back and lean forward with a right spine.
- Pivot your whole torso gradually to the outside and keep your leg extended to the outside like an extended plane wing.
- Hold a few seconds in the extended leg position.
- After that, put your hip back to the center and go back to your starting position.
“If you have trouble performing this exercise, you can take help by holding a wall,” suggests Puri.
Current errors to avoid
Focus on the controlled and coordinated movements when exercising the hip plane. Here are some errors to avoid by doing it:
- Hip deposit strain: Uncontrolled movements can lead to a hip deposit, which can cause dislocation.
- Overflow: Another current error is respect for the spine or overhanging that can cause stress on the knee or hip joints.
- Bulk leg positioning: Vaguely placing the legs or letting them hang without completely stretching them will not give as many advantages as possible because it did not activate muscles, especially hip muscles and glutes.
Who should avoid hip plane exercise?
This can be done by most people, but some may have to be more cautious:
- The elderly and beginners can perform this exercise with a sustained variation because there is a risk of falling.
- Those who have weak bones or have a history of past injuries should avoid doing this exercise or using support initially.
- People with chronic medical problems should consult a doctor before exercising the hip aircraft.
The hip plane exercise is perfect for your lower body. This does not imply high intensity movement, so it can be done by most people. But if you find it difficult to balance, opt for a supported version to avoid any risk of falling.
Related FAQ
What muscles are targeting hip aircraft?
The hip plane mainly targets minimus glutes, gluteus medius, maximus and hip muscles. These muscles play a crucial role in stabilizing the hip and the movement of the legs. Gluteus Maximus strengthens control of the hip joint. The minimus gluteus and medius support in stabilization of pelvic movements while the piriform is the posterior muscle of the hip involved in maintaining balance and aid to the rotation of the hip. The foot muscles and trunk muscles are also involved during this exercise.
Is the hip plane exercise good for the elderly?
Yes, this exercise is good for the elderly if it is done in the right way using controlled movements. It can help improve the flexibility of hip joints, improve coordination and balance, prevent hip and pelvic injuries in the elderly and strengthen hip and leg muscles. The elderly can also perform this exercise without overexploiting their body because it does not imply any high intensity movement. Since the elderly have a higher risk of injuries involving weights or intense training, this dynamic exercise can be easily performed without equipment.
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