hip and core strengthening pilates workout

Hip and core strengthening

Mat-based class focused on building strength and mobility around the hip region

  • Difficulty: Moderate
  • Length: 38 minutes

The class begins with a warm up in standing and then continues down onto the mat in four point kneeling and onto our sides and backs. Where possible various levels are demonstrated but please always work to a level that you feel comfortable with.

  • Standing upper body rotation and hip flexion
  • Squats with combined arm reached and leg extension
  • Standing clam with arm openings
  • Backward lunge and hip flexion
  • Roll downs
  • Cat stretch
  • Donkey kicks and fire hydrants
  • Child pose
  • Leg extensions
  • Side kick
  • One leg circle
  • Bridging with bottom dips
  • Double leg extension with abdo prep
  • Glute/hamstring/frog stretches
  • Sitting upper body stretches

We begin by warming up our upper body and hips in standing working through movements including squats with combined arm reaches and leg extension, standing clam, and backwards lunge and hip flexion movements. In standing these movements all work on strengthening through our legs and challenge our balance and control.

Rolling down from standing we continue the class into four-point kneeling. In this position we gently mobilise the spine with a cat stretch movement and strengthen our glutes with some combined donkey kicks and fire hydrant movements. Moving onto our sides we then work on strengthening our glutes and core further with a side kick movement.

On our backs we then challenge the control around our hip and pelvis with a one leg circle exercise. We continue to work our core in this position with a bridge and leg extension with abdo prep movements. Cooling down from the class with some gentle lower back and leg stretches and finishing with some upper body stretches in sitting.

Pay what you feel

Support Pilates Live

All classes are provided for free so they’re accessible for everyone.
However, if you are enjoying the classes and would like to make a contribution, donations are much appreciated.
Thank you.

  • Liz

    Is this ok for if I have Gluteal Tendinitis?

    1. Vicky

      Hi Liz, strengthening your glutes is often helpful in managing gluteal tendinitis but it depends on the severity of our symptoms and your level as to how suitable this might be. If you are unsure then please seek advice from a health professional. I hope the classes can help improve your symptoms. Best wishes, Vicky

  • Sue Heyes

    Another great class Vicki! Thanks, great work,

  • Sue

    Saw ‘mobility around the hips region’ and expected to crunch my way through the session but the classes must be helping…..not a peep! Enjoyed the new (to me) exercises as well. Thank you.

    1. Vicky

      Haha. Laughed when I saw your comment! So glad you enjoyed the classes and you’re feeling the benefit 🙂

  • Rowena

    Really enjoyed the workout – my hips are definitely looser. Thanks as always.

    1. Vicky

      You are most welcome Rowena. Glad you enjoyed it!

  • Charlotte

    I’m really noticing an improvement in my suppleness and any stiffness I had in my lower back has now gone. Thank you so much for your wonderful classes

    1. Vicky

      You are so welcome. Thanks for letting me know how you’re getting on!

  • julia@dunlopweb.co.uk

    Hi Vicky,

    Is this what you’d recommend for TFL issues? Nasty little hip issue!

    Thanks for making these videos, your pay-if-it-works plan is a great idea 🙂


    1. Vicky

      Hi Julie, Thanks for your comment,sorry for the delay in getting back to you. I really hope you find the classes helpful to improve your hip symptoms. I can only give very general advice but often TFL issues can be due to a weakness around the glute muscles. Therefore exercises such as squats (progressing to a single leg if you can), bridging, clam, leg lift sideways and swimming movements can all be good exercises to work on glute muscle strength and leg control. Yes, the hip and core strengthening class has lots of good movements that can help with TFL issues. You may find our class hip strength and mobility class helpful as well which can be found here: https://pilateslive.co.uk/pilates-classes/hip-strength-and-mobility/ I hope the classes help to improve your symptoms, best wishes, Vicky

  • Mylene

    This one is going to my list of favourites!! So good so challenging 😛

  • samantha

    A revisit to this class. Thoroughly enjoyed it and I am sure my hips and back will thank you when they have recovered.

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