Pilates: the ideal exercise for freeing the hips and strengthening deep abs at home

Stiff hips are a common problem, especially for those who sit for long periods. Pilates offers a gentle, accessible solution to regain flexibility. One instructor recently shared a simple exercise on Instagram, promising visible results on hip mobility.

A simple mobility exercise to do at home

On Instagram, Pilates teacher Anouk Hamel unveiled a move that’s easy to replicate at home. All you need is a gym mat and a yoga brick. According to the expert, this move helps to soften the hips, work the inner thighs and relax the lower back.

The French National Authority for Health (HAS) recommends regular physical activity. It recommends balance and flexibility exercises to improve flexibility and gesture coordination. Pilates is the perfect answer, combining deep breathing and controlled movements.

According to the expert, this movement can even deflate the lower abdomen. She calls it a “magic exercise” for its multiple benefits for the body.

“To do internal and external rotation,” clarifies Anouk Hamel about the movement.

Steps for executing this movement

To begin, lie on your back on your mat. Keep your legs raised and bent, with your shins parallel to the floor. Keep your knees in line with your hips throughout the exercise.

Then take your yoga brick and place it between your thighs, facing downwards. You can also use a Pilates ball. The aim is to keep your knees facing away from you.

• Move your lower legs outwards
• Return to the initial position with control
• Keep constant but gentle pressure on the block
• Exhale on rotation, inhale when legs return.
• Don’t press your back against the floor

Keep your hips supple with regular exercise

According to Anouk Hamel, you can do this exercise about ten times. Take a few seconds’ break between sets. The expert recommends 3 or 4 sets for optimum results.

Remember to keep your spine and waist well stretched during the movement. This posture avoids unnecessary tension in the lower back. Engage the abs naturally, without hardening the muscles.

The Fédération Française Sports pour Tous defines Pilates as “gentle gymnastics”. This discipline offers multiple benefits, from relaxation to muscle strengthening. Gaining flexibility is one of its main benefits.

Benefits for adductors and back

In addition to improving hip mobility, this movement also relaxes the lower back. It calls on the adductor muscles, located on the inside of the thighs. These muscles are put to work by pressing on the block or ball.

The recumbent position protects the spine during exercise. It allows you to concentrate on the movement without the risk of injury. This gentle approach is suitable for all levels of practice.

Bonus deep abdominal strengthening

This movement also helps strengthen the deep abs, known as the transversus abdominis. This is the deepest layer of this muscle group. The Pilates teacher emphasized this benefit during her demonstration.

The adductor muscles are linked to the pelvic floor muscles by fascial bridges. Their activation automatically engages the perineum. Contraction of the perineum reflexively triggers contraction of the transversus abdominis.

The French Athletics Federation reminds us that a muscular abdominal girdle is key. It contributes to sports performance and injury prevention. This Pilates exercise therefore offers double benefits for the body.

By practicing this movement regularly, you work on your mobility and your abs. This simple routine takes just a few minutes a day. It’s easy to fit into a busy schedule.

• pilates