Fitness & BJJ: Hip Openers / Strengtheners - Part 2

I wanted to follow up with a couple more hip openers and strengtheners because they are so important to our game.I recommend combining two core moves and two hips moves as your warm up.  Don’t be afraid to mix it up a bit, any of these moves will be great.  I highly recommend the hip circles. Below are some exercises that allow the hips to become more open and assist in aligning the pelvis.

HIP OPENERS

Hip Circles

• Begin by laying flat on your back
• Place your arms down by your side.
• Lift your left leg to the ceiling, toes pointing up.
• Draw circles on the ceiling with your toes by slowly lowering your left leg over your right leg while keeping the leg straight and your hips stable on the floor.
• Continue up to 10 reps and then reverse the direction on the same side.
• Repeat on your right side, 10 reps each direction.

Remember:  This move is about stability in motion; therefore, keep your torso and pelvis stable the entire time your leg is moving.  This move is not about the number of reps you do but how well you are able to maintain the stability in your hips while the leg is moving.

This is a great move, I love it!!

Half Hydrants

• Kneel on all 4’s (2 hands and 2 knees) on the floor.
• Keeping your leg at a 90 degree angle and lift your knee off the mat and raise your leg as if you were a dog peeing on a hydrant.  The inner thigh will be parallel to the floor at full range.
• Do not touch your knee to the mat until you have completed 10–15 reps.
• Feel the move deep in the hip and pull strong to maintain good form—it’s easy to get sloppy on these.
• Repeat on the other side.

These are some great reminders for any of these exercises.

• Keep neck and shoulders relaxed; do not let your shoulders rise up to your ears.
• Be aware of your shoulder blades, are they open?
• Be sure that your shoulders are over your wrists.

CORE STRENGTH

All 4’s on the ball

• Stand on the floor, feet hip width apart.
• Use your feet as a platform for the stability ball by slightly tuck your toes under the ball.
• Slowly begin to move your knees toward the ball, at this point your shins will be touching the ball as well.
• From this position, slowly roll to the top of the ball as your feet begin to lift off the floor and you are balancing more on the ball and than the floor.
• Allow your hips to move freely as you maintain your balance with 4’s on the ball.
• Hold your balance on the ball for 2 minutes; however  any length of time is a great place to start.
• Once you feel comfortable on all 4’s, begin to slowly move your hands off the ball and come to kneeling position.

Pike on the ball

• Begin in a push up position with your feel on the stability ball.
• Slowly pull the ball towards your chin by dragging the ball with the top of your feet and then your toes while elevating your pelvis towards the ceiling.
• At full range you will be in an upside down “V”.
• Be sure you are pulling your belly button into your spine through the entire move.
• Work up to 20 reps.

Remember:  Special attention should be given to the lower back on this move.  If you feel any discomfort STOP immediately!!

You can modify this move by pulling your knees to your chest instead of going for the Pike or Jack Knife position.

Lee Ann Urban
Personal Fitness Coach
leeann@urbanwind.com
www.urbanwind.com

Vandry BJJ Academy: Brazilian Jiu Jitsu, Mixed Martial Arts (MMA) & Muay Thai Boxing, Austin, Texas.