Hip Stability Starter — 45 Min

A 45-minute beginner Pilates session focused on hip stability starter. Includes timed warm-up, controlled movement blocks and cool-down. Modify range and rest a

Duration

45 min

Difficulty

beginner

Equipment

mat

Muscle groups

back, core, glutes, hips, inner thighs, obliques

Exercises

1. 1. Pilates Warm-Up and Breathing

   1 sets · 5 min reps

   Begin with easy joint movement and lateral rib breathing; avoid breath holding.

2. 2. Pelvic Clock

   1 sets · 5 min total; alternate sides evenly where applicable reps

   Lie supine and gently tilt pelvis through small clock-face directions. Work at a controlled pace, rest as needed, and stop if painful.

3. 3. Side-Lying Clam

   1 sets · 5 min total; alternate sides evenly where applicable reps

   Keep heels together and lift top knee without rolling pelvis. Work at a controlled pace, rest as needed, and stop if painful.

4. 4. Side-Lying Leg Lift

   1 sets · 5 min total; alternate sides evenly where applicable reps

   Lift top leg slowly without tipping hips backward. Work at a controlled pace, rest as needed, and stop if painful.

5. 5. Inner Thigh Lift

   1 sets · 5 min total; alternate sides evenly where applicable reps

   Cross top foot forward and lift bottom leg slowly. Work at a controlled pace, rest as needed, and stop if painful.

6. 6. Glute Bridge

   1 sets · 4 min total; alternate sides evenly where applicable reps

   Press through feet to lift hips without flaring ribs. Work at a controlled pace, rest as needed, and stop if painful.

7. 7. Quadruped Rock Back

   1 sets · 4 min total; alternate sides evenly where applicable reps

   Move hips toward heels with a long neutral spine. Work at a controlled pace, rest as needed, and stop if painful.

8. 8. Standing Leg Sweep

   1 sets · 4 min total; alternate sides evenly where applicable reps

   Sweep one leg sideways while keeping standing hip stable. Work at a controlled pace, rest as needed, and stop if painful.

9. 9. Mermaid Side Bend

   1 sets · 4 min total; alternate sides evenly where applicable reps

   Sit comfortably and reach one arm overhead to lengthen side body. Work at a controlled pace, rest as needed, and stop if painful.

10. 10. Cool-Down and Gentle Mobility

    1 sets · 4 min reps

    Slow down with comfortable stretches and calm breathing; avoid forcing range of motion.