Bill Daniels shows two exercises to strengthen hips and glutes, which prevent ankle sprains and knee pain. A wall-supported ball press where you hold for three seconds, and a side-lying banded knee lift done slowly to activate hip muscles.
Hi, I'm Bill from Beyond Fitness Online. Today I want to talk to you about building more stability in your core. Now, when we talk about the core, we generally think about the abs, but you also have to think about everything except the arms and legs. This includes the glutes and the hips. The glutes and the hips are vital pieces to stabilizing your entire body, helping you to feel more balanced Helping you to be stronger all the way around and helping you to prevent pain in the knees and the ankles and the lower back. So I'm going to show you this clip that I did with Dave in a recent workout, and this will give you 2 different ways on how to strengthen your hips. Check it out. Today we're going to talk about when there's an ankle injury, what exercises you should do to help heal from that. I've got Dave here to help me out. Dave's had a history of ankle injuries. He's actually torn ligaments in the ankle. And has had recurring ankle sprains as a result of that. So to prevent that from happening down the road, I'm going to show you 2 exercises that you can do today. The first one is going to be with the ball up against the wall. All I'm going to have Dave do is stand right here facing that way, Dave. Yes. And he's going to put his hand up on the wall right here to brace his body. He's going to brace the ball with his leg. We want to make sure both toes are parallel to each other, pointing straight ahead. He's going to stand up nice and tall with good posture. He's going to take that foot and just push into the ball, hold it for 3 seconds, 1, 2, 3, then relax, and then repeat that. He's going to do that for about 10 to 20 times, and then he'll switch to the other side. And what he'll feel when he does this is that he's pushing right now with his left leg. He'll feel a lot of tension in the right hip. And so we're starting to strengthen those hips, which helps to stabilize all the way down the leg. After he does that, we'll do the other side. For sake of time, we'll leave it there. The second exercise, we're going to use our band. So Dave, I'm going to have you take this and put this around just below the kneecap. Get the ball out of the way. So what we're going to do here is we've just done a hip exercise with the legs straight. Next, we're going to get ourselves to an exercise for the hips with the legs bent. So I'm going to have Dave lay up on his side with his back up against the wall. Bend the knees right here. So that this is— bend the knees. Feet are flat against the wall here. Go ahead and flatten yourself out on the shoulder. So you use the wall to brace your back. Your hip— both hips, both shoulders are against the wall. Both feet are against the wall. Knees are at about 90 degrees. Both feet are going to stay together the whole time, and Dave's just going to slowly lift that top knee up and then slowly lower it back down. So now we start to use some of those muscles in the hip with the knees bent. Again, helps to build stabilization through the hip, creating more stability down the leg, protecting that ankle down the road from recurrence of an ankle sprain. I hope you found that helpful. If you have any questions, leave them below in the comments, and if you haven't already, please subscribe to my channel. I post new updates every week, and until next time, live healthy.
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