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Ashley DeLeon
@ashleydeleonpilates

299,503 followers

Strength for Mobility: Hips⁣ ⁣ 🏷 SAVE this post for your next hip mobility and glutes day! This is an incredibly efficient practice- you’ll improve the mobility + flexibility of your hips while simultaneously building some major strength in your legs, glutes, core and pelvic floor 🤸‍♀️⁣ ⁣ 💪 Strength for Mobility is a 30-day Program and a series of practices in the Membership - and these moves are all included in the most recent practice to the SFM family- Strength for Mobility: Hips! The half-hour, mat-only workout dropped last week and is quickly becoming one of the most watched of the month!⁣ ⁣ 🔗 Tap the link in my bio to start your 7-day FREE membership trial and do these moves with me now! I’ll guide you through each moment, step-by-step, giving you all the tips, tricks and modifications to make these moves work best for you. There is a method to this mobility madness- and when you learn it, your practice can expand your range beyond what you ever expected 🌈⁣ ⁣ 🔊 Ready to try these now?! Sound on to hear the breath (and some kitchen clatter lol) Warm up beforehand, take it slowly, and focus on expanding and coordinating your breath 🌬 ⁣ ⁣ 1️⃣Weight Bearing Rotation Spins⁣ -heel bone lifts to spin leg internally and re-anchors down to land back in externally rotated squat⁣ ⁣ 2️⃣Deep Side Lunge Shifts⁣ -slight arch in low back, hips shifted back⁣ ⁣ 3️⃣Squat to Lunge Spins⁣ -lift heel bone to internally rotate leg and spin into lunge. Move shoulders and hips together⁣ ⁣ 4️⃣Down Dog CARS⁣ -allow lumbar rotation to safely access end range in your hip. Even weight through both hands⁣ ⁣ 5️⃣Internal to Deep Side Lunge Lifts⁣ -please be specific with your breath here- your pelvic floor will thank you!⁣ ⁣ 6️⃣3-Point Grand Rond de Jambe⁣ -allow hip to open slightly to reach end range in hip. Continuously rotate leg externally⁣ ⁣ 7️⃣Side Lunge Shifts⁣ -this is how you prep for the deep side lunges! Progressively move lower each time⁣ ⁣ ⁣ #pilateslife #pilateslovers #mobilitytraining