• 6 months ago
Join instructor Sina Riemann for a 15-minute mat Pilates class for hip mobility. Riemann takes you through a series of moves and stretches designed to
open up your hip flexors, building strength and flexibility.

Director: Sarah Yalowitz
Director of Photography: Charlie Jordan
Editor: JC Scruggs
Talent: Sina Reimann
Creative Producer: Christie Garcia
Line Producer: Joe Buscemi
Manager, Social Creative Development: Lauren Alberti
Production Manager: Melissa Heber
Production Coordinator: Fernando Davila
Casting Producer: Nick Sawyer
Camera Operator: Josh Herzog; Jake Robbins
Gaffer: Gautum Kadian
Sound Mixer: Michael Guggino
Production Assistant: Erica Palmieri
Hair & Make-Up: Yev Wright-Mason
Set Designer: Jeremy Derbyshire-Myles
Food & Fitness Director, SELF: Christa Sgobba
Post Production Supervisor: Christian Olguin
Post Production Coordinator: Scout Alter
Supervising Editor: Erica DeLeo
Assistant Editor: Fynn Lithgow
Transcript
00:00This hip mobility class will help you open up your hips, loosen tight hip flexor and
00:08strengthen your hips complex.
00:10The most important part about hips is that when you stand on one leg, it will strengthen
00:15your hips.
00:16So we're going to start right there.
00:17I want you to have a hip width apart stance, hands come onto your hips, relax your shoulders
00:21down and back.
00:22We're going to start to shift our body weight towards your right foot, lift your left knee
00:26towards your chest, and then step it back down.
00:28And we're going to do two more here.
00:30Pull that left knee to the chest, bring it back down.
00:33Last one, hold it up, hold it right here.
00:35If you feel like you don't have enough balance, hold onto a chair or onto a countertop, on
00:40a wall, wherever you can hold onto.
00:42Let's open your left knee out towards the left hand side, bring it down to the floor,
00:46bring it up and around towards your midline, and open it back up to the side.
00:50That's it.
00:51Really lubricating that joint right here, open up and around.
00:54Let's do one more, lift it up towards you, bring it down, up and around.
00:58Now hold it here, open your left knee back to the side, let's reverse it.
01:02Pull your left knee in towards your midline, down towards the floor, back, up and around.
01:07Going that full range of motion here in your joint for that hip circle.
01:11Beautiful.
01:12Last one, bring it all the way up and around, and then step down.
01:16Pedal out your feet left and right, beautiful.
01:19And let's shift your body focus over to the left side.
01:22Let's start lifting your right leg up first, pull it towards your chest, find your balance,
01:26bring it back down.
01:27Let's do two more, pull your right knee to the chest, slowly bring it back down.
01:32Keep that soft bend in your left knee.
01:34Last one, hold it all the way up, we go right into your hip circle.
01:37Open your right knee up and around to the right hand side, down to the floor, lift it
01:41back up to your midline, and open it up.
01:44Beautiful.
01:45Keep looking forward.
01:46If you feel like you're losing your balance, find a spot and keep looking at it.
01:51Last one, we're going to hold it at the top, hold it right here.
01:54Open your knee out to the side, let's reverse it.
01:57Draw your knee in towards your midline, down to the floor, up and around.
02:00Oh, that feels really good.
02:02Beautiful.
02:03We got one more right here.
02:06And bring it down.
02:07Again, pedal out those feet left and right, and let's take it down onto your mat.
02:12We're going to lay all the way down onto your mat, get nice and comfortable.
02:16And now I like to bring my feet kind of like mat width apart, hands come out into a letter
02:22T. And now just move your knees up and over to the right side.
02:25Really push the knees down, feel that left hip flexor open up.
02:29Take a big inhale, exhale, sink a little deeper, bring it back center, and switch it over towards
02:36the other side.
02:37Up and around.
02:38Really press those knees down, opening up from that right hip flexor now.
02:42Just should feel so good.
02:43I always love to close my eyes on this one.
02:46Up and over, exhale, sink a little deeper.
02:51Beautiful.
02:52Bring it back to center, switch it to the other side.
02:56This one right here.
02:57Really press those knees down, feel that right hip flexor.
03:00Beautiful.
03:02Slowly bring it back to center, and let's take this into your first exercise.
03:07I want you to bring your feet hip distance apart, press your palms down right by your
03:10sides.
03:11We take this into a glute bridge.
03:13I want you to slowly press into your palms, articulate your spine, lift your hips up for
03:18two, lift your hips up for three, squeeze your glutes on four.
03:24And again, that lengthening and stretch in those hip flexors.
03:27Now slowly round in your spine one vertebrae at a time, down for two, down for three, relax
03:33down onto your mat for four.
03:35Really flatten your back here, take it down.
03:37Again, let's press into those palms, lift your hips up towards the ceiling.
03:42Yes, beautiful.
03:44Squeezing those glutes and hamstrings, and then slowly lower back down.
03:47We're going to hold this all the way at the top in five, four, three, two, and one.
03:55Hold it all the way at the top for me, give me a little lift from the hips.
03:58Lift your hips up an inch and down an inch.
04:01Beautiful.
04:02Really squeeze your glutes right here.
04:03We're going to hold this high on the next one in three, two, hold it nice and high.
04:08Now slowly we take this into glute marches.
04:10I want you to press your palms down, lift your left leg up towards the ceiling, bring
04:14that left heel back down to the ground, and you switch.
04:17Pick up that right leg, keep it in tabletop, bring it back down.
04:21Beautiful.
04:22I want you to flex your foot as you draw that left knee in towards you.
04:25Yep.
04:26We're going to hold this on the left side in three, two, hold it on the left side.
04:31Press into your palms, we pulse for four, pulse your hips up for three, two, and one.
04:37Switch.
04:38Lower that left leg down, lift your right leg up, same thing here.
04:41We pulse for four, lift your hips higher for three, two, and one.
04:46Bring your feet all the way down, separate them a little bit more, lower down one vertebrae
04:50at a time, all the way down, pull yourself back up into your glute bridge.
04:55Ten more seconds right here.
04:56Last time in full range, lower your hips all the way down to the ground, articulate that
05:01spine all the way up, squeeze your glutes.
05:03Last five, four, three, two, lower all the way down.
05:10Now bring your left hand up and over, roll yourself up, and then come up into a quadra
05:15position for me.
05:16We're going to start with your hands underneath your shoulders, knees underneath your hips.
05:22Find a neutral spine, draw your belly button towards your spine, start to extend your left
05:26leg nice and long.
05:28Long line from the crown of your head all the way down towards your toe.
05:31We take this into a little rainbow leg now.
05:34Lift your left leg, up and over to the right hand side of your mat, lift that left leg
05:38up and over to the left hand side of your mat.
05:40So it's a small little rainbow.
05:42Imagine there's a bottle of water behind you and you're just trying to lift your leg
05:46up and over behind it.
05:49This is opening up that left hip right here, opening, keeping that neutral spine, keep
05:55your eyes looking forward the entire time.
05:58Beautiful.
05:59Try not to kick your legs too high.
06:00You want to avoid kicking it as high as you can.
06:03What happens when you kick your leg too high, you're compressing your lower discs in your
06:08back.
06:09You don't want that to happen.
06:10So really small range of motion.
06:13You're going to hold it back in three, two, and one.
06:16Hold your left leg all the way back, flex your left foot, keeping in alignment with
06:19the spine.
06:20Give me a tiny pulse up for ten, nine, eight, press into those palms for four, three, two.
06:29Hold it right here.
06:30Slowly drop down onto your right forearm.
06:32Open your hips slightly, tiny little external rotation from your left hip.
06:37Start to bend your left knee to the left elbow.
06:40Bring it down towards your right knee.
06:43Open it back up.
06:44Kick it nice and long, add a leg lift.
06:47Yes, that's it.
06:48Bend your left knee towards your left elbow.
06:50Bring it down to the right, externally rotate that hip open, kick it all the way back.
06:56Really opening up your hip right here.
06:57It should feel really nice.
06:59We got five, four, three, two, and one.
07:05Hold that left knee towards that left elbow.
07:07Give me a little hip circle right here.
07:09Another little circle for eight, seven, six, five, reverse, in three, two, reverse, and
07:16other way.
07:17Beautiful.
07:18You got five, four, three, two, and release.
07:24If you need to, make a little fist and give your hip a little tap.
07:27Now, let's take this into a hip internal to external rotation.
07:32I want you to bring your right foot in front, left knee is in alignment with your left tip.
07:37You align yourself on your mat right here.
07:39Bring your hands in front of you, keep your chest proud, now press into your foot, lift
07:43that left knee up.
07:45It's an external rotation from your left hip right here.
07:48This should feel really good.
07:49Open it up and bring it back down.
07:51Now, we're all different, right?
07:53We all start somewhere.
07:54If your lift is just a few inches, beautiful.
07:56That's all I want.
07:57If you have a really hard time lifting that knee up at all, lean a little bit more forward,
08:02right?
08:03Pull yourself a little bit more in the front, but again, remember, chest is proud, shoulders
08:07are back.
08:09Beautiful, lift it up, bring it down.
08:11We're gonna switch to our internal rotation in three, two, pull that left knee all the
08:16way down.
08:17Now, we're gonna pick up that toe, lift that toe up, yup, you're gonna feel it right here
08:21in your hip complex as well as in your glute and bring your foot back down.
08:25Take an inhale, exhale, lift it up.
08:27That might feel like, oh, it's gonna cramp up, but it's strengthening your hip.
08:31Nothing works better than this exercise, trust me.
08:34And again, if it's too much, bring your hands a little bit more forward.
08:37Not much longer than this, we're gonna stand up after this.
08:41Last 10, 9, 8, push through here, I know you can.
08:45We got 5, 4, 3, 2, and release, whew, beautiful.
08:52Let's come up to standing.
08:54Now, stand all the way up, shake out your legs for a split second here for me.
08:58I want you to separate your feet nice and wide, tuck your tailbone under, we're gonna
09:03drop into a plie squat first.
09:05Now, a plie squat is just a small piece of the puzzle, right?
09:08It's working your posture, it's working your hips, the way we're gonna start doing it.
09:12Keep your tailbone tucked, I want your hands on your hips, we're going to externally rotate
09:17your right hip towards that left.
09:19So externally rotate your right knee in, find that lunging position, and bring it back into
09:26your plie squat, beautiful, sink nice and deep.
09:29Externally rotate that right hip, left leg is forward, and bring it back center, beautiful.
09:34Now, exhale, externally rotate, beautiful.
09:38We got 2 more right here, we're gonna hold that right knee bend, left leg is forward,
09:44we add a little lift, last one, hold it right here for me.
09:48I want you to shift your body weight into that left leg, hands on your hips, you're
09:52gonna start to lean forward, lift your right leg a few inches up, and then take it back
09:56into that reverse lunge.
09:58Press into your left heel, find that balance in that left hip, pull yourself up, right?
10:03Balance has so much to do with your core, with your hip, your entire body is stabilizing.
10:07Now, I get it, if this is too much, your modification is straighten your leg, and bend your knee,
10:14right?
10:15We're working towards it.
10:16If you're here right now, hold maybe on a countertop, hold onto a chair, 6 more times,
10:22do that with you, and we'll get you to lift that leg up, beautiful.
10:27This is your last 5, 4, 3, 2, and release, shake it out.
10:34Let's do it all over again on the right side.
10:37Let's take it down onto your mat, we're gonna take it back down into a quadruple position,
10:42hands underneath your shoulders, knees underneath your hips.
10:46Extend your right leg nice and long, spine is long, we start with your rainbow leg, lift
10:50your right leg, up and over to the left side of your mat, bring it up and over to the right
10:54side of your mat.
10:55Again, think about opening that hip, inhale, exhale, lift it up and over.
11:01And then really important, I know our head sometimes wants to gaze, wants to look somewhere,
11:06I want you to find that spot on the front edge of your mat, and that's where you're
11:10gonna look at the entire time.
11:12Your head has to stay neutral.
11:14We're gonna keep your right leg in alignment with the hip, in 5, 4, 3, 2, hold it right
11:23here, flex your right foot, give me a tiny pulse up, squeeze the glute.
11:28You got 10, 9, 8, 7, you got it, you got 4, 3, 2, and 1.
11:37Hold it right here for me, drop onto your left forearm, we take it into your spider
11:40kick.
11:41Bend your right knee towards your right elbow, hold it, lower your right knee down to the
11:46left, pick up your right knee back to the right elbow, kick it all the way along, give
11:51me a leg lift, yes.
11:53So this is a little combo here, it's a mind-body connection, there's a few pieces happening
11:58here, right, a few puzzle pieces, and we're putting it all together.
12:02Yep, bring it down, open from that right hip, press it out.
12:07Last 5, hold it in in 4, in 3, in 2, last 1, pull it all the way in, right knee towards
12:16that right elbow, give me a little hip circle here, nice little hip circle, beautiful.
12:21You got 5, you're gonna reverse in 4, 3, 2, reverse, go the other way, beautiful, it
12:27should feel so nice right now on your hip, and obviously it burns in the left glute.
12:31You got 4, 3, 2, and release, if you need to, tap it out a little bit, right, you can
12:38always tap it out if you need to, and then we're gonna take this into your internal and
12:43external rotation.
12:44So bring your left leg in front, and your right leg goes back, again align yourself
12:50on your mat, left knee in alignment with your left ankle, right knee in alignment with
12:55your right hip.
12:56Bring your arms in front of your shin, and again, the more you move forward, the lighter
13:01it's gonna get to lift up the leg.
13:03Alright, we're gonna start with that external rotation first.
13:06Start to lift that knee up, beautiful, and then pull that knee back down.
13:11And remember, I really want you to be aware of that you don't have to lift up your knee
13:16so high, right, if it's just an inch, that's totally okay.
13:19Don't get discouraged, this is good, right, this is how we work on our hip health right
13:23here.
13:24Open, and close, and now give yourself a smile, you're doing it.
13:28We got 8 more seconds right here, we're gonna hold this down, we take it into your internal
13:31rotation.
13:32In 3, 2, keep that knee down, maybe walk a little bit more in front, and then pick up
13:38your foot, and bring it back down.
13:40Right, it might cramp up a little bit, I'm definitely feeling it right now in my hip
13:44and in my glute.
13:46Last exercise to strengthen those hip muscles right here, inhale, exhale, lift.
13:51You got your last 10, 9, 8, we're gonna take this back up to standing in 4, 3, 2, and release,
14:01beautiful, shake it out, come all the way up to standing nice and slow, take your time,
14:05no need to rush, separate your feet, nice and wide.
14:09Turn those toes out, tuck your tailbone under, drop into your plie squat.
14:13Now we externally rotate from that left hip.
14:16Bring your hands onto your hips, now we're gonna rotate to the right side.
14:20Turn your left knee inwards, drop into that reverse lunge, and then open back up.
14:26Right, this is a moving position right here, it's gonna feel a little harder, because you
14:29have to pick up your back heel in order to rotate from that hip.
14:34And up and over, beautiful.
14:36Press into your right heel.
14:38And again, as always, if you have a harder time with balance, always use a chair, a wall,
14:44a countertop to support you here.
14:47We're gonna hold this forward in 10, yes, keep pushing through it.
14:51In 5, we're gonna hold it forward in 4, 3, 2, hold it all the way into that reverse lunge.
14:59Left knee's bent, shift your body weight into that right leg.
15:02Now hands on your hips, press into your right heel, lift yourself up, find your balance,
15:07find that strength in your core, and then take it back down into that reverse lunge.
15:12Now think also about your hips two headlights.
15:15Your hips face down towards your mat, right?
15:17You're not opening and opening that hip, right?
15:20Your hip stays stable.
15:23Modification, just straighten your leg, just like this, right?
15:27Start right here.
15:28If it's too much with lifting the leg up, just straighten your leg, I know you can.
15:3210, 9, 8, come on, let's push through, 4, 3, 2, and 1.
15:42Stand up, shake it out, let's take it down into your hip flexor stretch.
15:46Beautiful, so proud of you, you guys killed that.
15:49Let's set that left foot forward, right knee back, move your right knee a little bit more back,
15:54and really lean into your right hip flexor, so shift those hips forward.
15:58Reach your right arm up towards the sky, and then reach it across.
16:01So you're not just getting your right hip flexor, you're also getting that right oblique right here.
16:07Reach long, slowly bring it back down, maybe bring your hands onto your mat,
16:13stretch a little deeper, step your left foot back, right foot steps forward.
16:17Again, move your left knee a little bit more back, so you really find that extension from that left hip flexor.
16:23Reach your left arm up, and then reach it across towards the right side.
16:28Nice stretch all the way down right here.
16:32Bring it slowly back down, hands onto the floor, sink a little deeper, pull it in,
16:38take this down onto the floor, last few stretches right here,
16:42lay all the way down onto your back, pull that right knee towards the chest, take an inhale,
16:48exhale, draw that right knee towards you, and then release.
16:51Switch sides, pull that left knee to the chest, inhale, exhale, let it go.
16:58Now I want you to pull both knees in towards you, wrap your hands around your knees,
17:03and now circle out those knees, big circles right here.
17:06Open up those hips, all the work you just did.
17:09Yes, there you go, just circle it out.
17:12Let's forward it, other way, up and around, beautiful, open up, open up.
17:18And then bring your knees together, move your body to the left side,
17:22press your right hand down first, and then pull yourself up into a seated position.
17:27Team, amazing job, I hope that hip mobility felt so good on your hips,
17:32and I'll see you guys for the next one.

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