Standing hip circles: how to do it
Slow, small circles with your hips, with both hands on a wall. Like drawing a circle with your belt buckle. Works: hips.
How to do it
- Face the wall, about a forearm's length away, both hands flat on the wall at shoulder height. Or use a kitchen counter. Feet hip-width apart, knees soft.
- Breathe in and slowly move your hips to the right.
- Breathe out and circle them back, then to the left and forward. Make the circle small, about the size of a dinner plate.
- Do 6 circles, then reverse the direction.
As you go
- Keep your shoulders still and your knees soft.
- Keep the circles smooth and slow.
- Keep breathing; no jerking.
What it works
- Works
- hips
- Position
- Standing, with a hand on a support
- Have nearby
- a sturdy chair
- Effort
- Gentle
An easier and a harder version
Make the circles smaller. Or just sway side to side.
Do 10 circles each way, or move more slowly. The size stays small.
Sit tall near the front of your chair. Make small circles with your seat on the cushion, tipping your pelvis forward, to the side, back and around. Do 6 each way.
Take care
- Hips: keep the circle small and stop if a hip feels pinchy.
- Balance: keep both hands on the wall or counter.
Where it is in the plans
In our calisthenics plan: 17 of 28 days, first on day 1, Push and plank.
| Plan | Days | First time | How much, that day |
|---|---|---|---|
| Walking plan, round 2 | 2 of 28 days: 16 and 21 | Day 16, week 3: Hip circles | 2 min 10 s |
| Calisthenics plan | 17 of 28 days: 1 to 2, 5 to 6, 8 to 9, 12 to 13, 15 to 16, 19 to 20, 22 to 23 and 26 to 28 | Day 1, week 1: Push and plank | 1 min 10 s |
| Calisthenics plan, round 2 | 19 of 28 days: 1 to 2, 4 to 6, 8 to 9, 12 to 13, 15 to 16, 18 to 20, 22 to 23 and 26 to 28 | Day 1, week 1: Off your knees | 1 min 10 s |
| Week | Day | How much | The plan's note |
|---|---|---|---|
| 1 | 1 | 1 min 10 s | Slow hip circles, both ways. |
| 2 | 8 | 1 min 10 s | Slow hip circles, both ways. |
| 3 | 15 | 1 min 10 s | Slow hip circles, both ways. |
| 4 | 22 | 1 min 10 s | Slow hip circles, both ways. |
In the plan, this move plays as a looping video with a spoken cue.
Standing hip circles: day 1 of a 28-day calisthenics plan
Short daily sessions at home, a step harder as you get stronger.
What the guidelines say
Any amount of activity is better than none, and all activity counts.
World Health Organization, Physical activity, fact sheet
Stop if anything hurts, or if you feel dizzy, short of breath or chest pressure.
General information, not medical advice.