Hip Circles Exercise in the Pool
Hip Circles in the Pool Explained
In this postI will show you two methods for doing hip circles in the pool. The first method is in shallow water which is very similar to the classic land exercise. The second method is more challenging and it is performed in deep water. Hold onto the side of the pool and place a pool noodle under both feet. Keep your feet together and press down on the noodle. Move both legs in small circles around your hips. Repeat the hip circles in both directions for the best results.
Both version of this exercise are great for balance, hip mobility and range of motion, strength and stability. While mainly targeting outer thighs and obliques, hip circles also strengthen your abs, But like any other exercise, you have to be mindful of your movement to prevent hip injuries. Hip joint is the foundation for your lower body and is quite a large joint which allows movements in all directions. Moving too wide or too quickly can complicate things instantly.
Althought the upper body is almost still in the second version, your muscles are working hard to keep your form.
Variations
There is a lot of room for creativity in this exercise. For example, slide the noodle around in circles against the bottom of the pool while holding the side. You may also perform half circles before you change directions.
If the pool noodle is hard to keep under your feet, use any other float like ankle cuffs. Or perform the exercise without any floats. Give this exercise a try next time you hit the pool, and let me know if you found it useful.
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