Stiff hips? Try these Mat Pilates moves

Spending more time sitting at your desk? Feeling stiff as a result of your workout routine falling by the wayside? Never fear - we have you covered with this quick but glorious at-home series designed to help loosen out those pesky tight hips, and improve your hip mobility too.

But first… let’s look at MOBILITY vs FLEXIBILITY - what is the difference? Both are incredibly important for a strong, healthy body (particularly as you age!) and can hugely impact how you feel and move day to day... but there are key differences! Put simply, 'flexibility' is the passive 'stretchiness' of the soft tissue in your muscles (think: the splits), which is why static stretches and long-hold exercises can help you to become more flexible. 'Mobility', on the other hand, is the active range of motion around a particular joint. Careful, practiced movements that involve muscle contraction (and ideally a bit of resistance) are your go-to for better mobility.

The good news? Pilates is specifically designed to help with both! Scroll down to follow along as our instructor Grace demonstrates 5 simple yet effective hip exercises you can do at home for mobility, flexibility and stability. These feel amazing when you've been sitting for too long - besides unstiffening your lower back and improving blood circulation in your hips, you'll also be strengthening your core and glutes.

1️⃣ Single Leg Circle

2️⃣ Single Leg Hamstring Stretch

3️⃣ Supine Hip Twist

4️⃣ Hip Circles

5️⃣ Modified Side Bend

Do remember to repeat the single-side exercises 1, 2 and 5 on the other side! Please move at your own pace and what feels good for you. If you feel any pain, reduce your range of movement or skip the exercise. If you don't have a band handy, substitute for a towel in exercise 2 or just do without. The key is to stay stable throughout the exercises, so if you find that you're shaky or your whole body's moving, reduce your range of motion.

Enjoy the exercises? Book a trial Private Pilates session (for just $65!) and enjoy 55 minutes of a tailor-made Pilates programme dedicated to your body and goals. If you have a question or need help booking, feel free to contact us here - we would be happy to help!