We turn to plies, kicks and often retires to warm up the legs before we dance, but how often do we think about warming up our hips? Here are some great, easy and effective exercises to add to your warm-up routine that will be sure to never again leave your hips neglected. After all of the work that our legs put our hips through while we dance, don't you think it's about time we give a little more attention to our oh-so-precious hips?!

THE HIP MELTER

Lie on your back on the floor with both knees bent and feet shoulder width apart. Lift your left leg into the air so it makes a 90° angle with the floor.


Use both arms to support the left leg in this position. The best place to hold onto your leg is from underneath your left knee, right where it meets up with the lower hamstring muscle.


Use your arms to slowly move your leg in a big clockwise circle. Make sure you are holding the entire weight of your leg in your arms to ensure that the weight of the leg is sitting heavy in the hip socket. Prevent tilting the pelvic bone to ensure that you are isolating the hip. Make 16 circles in this direction.

Repeat by making 16 counter-clockwise circles. Remember, don’t let your hips or pelvic area tilt and move around. Repeat the entire exercise using your right leg.



THE DEEP HOT HIP FONDU

Now you are ready for some real deep hip-heating. This exercise will make your hip sockets feel the deep hot hip fondu heat like never before.

Start by laying on your back with your right leg bent and by lifting your left leg in the air so it makes a 90° angle with the floor.



Place only your left index finger on your left knee cap (the red dot in the picture). Rest your right arm on the floor, or on your hips to make sure that they are not shifting.

Use your index finger to guide the leg into a small clockwise circle. Your index finger should be the only thing moving your leg into these circles, so make sure that your leg is not doing all of the work. Again, make sure that your hips and pelvic area are not moving around. Make 16 circles in this direction.

Repeat by making 16 small counter-clockwise circles. Repeat this exercise using your right leg and your right index finger.


Now that's what we call feeling deep heat in your hips! Remember to always warm up every muscle group before you dance!

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