15-Minute Mat Pilates Workout for Hip Mobility & Flexibility (No Equipment)

[relaxing music]

This hip mobility class will help you open up your hips,

loosen tight hip flexor, and strengthen your hips complex.

The most important part about hips

is that when you stand on one leg,

it will strengthen your hips.

So we're gonna start right there.

I want you to hop a hip with apart stance.

Hands come onto your hips,

relax your shoulders down and back.

We're gonna start to shift our body beat

towards your right foot.

Lift your left knee towards your chest

and then step it back down.

We're gonna do two more here.

Pull that left knee to the chest, bring it back down.

Last one, hold it up.

Hold it right here.

If you feel like you don't have enough balance,

hold onto a chair or onto a countertop, on a wall,

wherever you can hold onto.

Let's open your left knee out towards the left hand side.

Bring it down to the floor,

bring it up and around towards your midline

and open it back up to the side, that's it.

Really lubricating that joint right to open up and around.

Let's do one more.

Lift it up towards you.

Bring it down, up and around.

Now hold it here.

Open your left knee back to the side.

Let's reverse it.

Pull your left knee in towards your midline,

down towards the floor, back up and around

going that full range of motion here in your joint

for that hip circle.

Beautiful.

Last one.

Bring it all the way up and around and then step down.

Pedal out your feet left and right.

Beautiful.

And let's shift your body focus over to the left side.

Let's start lifting your right leg up first.

Pull it towards your chest.

Find your balance, bring it back down.

Let's do two more.

Pull your right knee to the chest,

slowly bring it back down.

Keep that soft, bend your left knee.

Last one, hold it all the way up.

We go right into your hip circle.

Open your right knee up and around to the right hand side

down to the floor.

Lift it back up to your midline and open it up.

Beautiful.

Keep looking forward, right?

If you feel like you are losing your balance,

find a spot and keep looking at it.

Last one, we are gonna hold it at the top.

Hold it right here.

Open your knee out to the side.

Let's reverse it.

Draw your knee in towards your midline,

down to the floor, up and around.

Ooh, that feels really good.

Beautiful.

We got one more right here.

And bring it down.

Again pedal out those feet left and right

and let's take it down onto your mat.

We're gonna lay all the way down onto your mat.

Get nice and comfortable.

And now I like to bring my feet,

kind of like mat width apart.

Hands, come out into a letter T

and I'll just move your knees up and over to the right side.

Really push the knees down.

Feel that left hip flexor open up.

Take a big inhale, exhale, sink a little deeper.

Bring it back center

and switch it over towards the other side, up and around.

Really press those knees down.

Opening up from that right hip flexor now.

Just should feel so good.

I always love to close my eyes on this one.

Up and over.

Exhale, sink a little deeper.

Beautiful.

Bring it back to center.

Switch it to the other side.

Last one right here.

Really press those knees down.

Feel that right hip flexor.

Beautiful.

Slowly bring it back to center.

And let's take this into your first exercise.

I want you to bring your feet hip distance apart.

Press your palms down right by your sides.

We take this into a glute bridge.

I want you to slowly press into your palms,

articulate your spine.

Lift your hips up for two.

Lift your hips up for three.

Squeeze your glutes on four.

Find again that lengthening

and stretch in those hip flexors.

Now slowly round in your spine, one vertebrae a time,

down for two, down for three,

relax down onto your mat for four.

Really flatten your back here.

Take it down.

Again, let's press into those palms.

Lift your hips up towards the ceiling.

Yes, beautiful.

Squeezing those glutes and hamstrings

and then slowly lower back down.

We're gonna hold this all the way at the top

in five, four, three, two, and one.

Hold it all the way at the top for me.

Gimme a little lift from the hips.

Lift your hips up an inch and down an inch.

Beautiful, really squeeze your glutes right here.

We're gonna hold this high on the next one in three,

two, hold it nice and high.

Now slowly we take this into glute marches.

I want you to press your palms down.

Lift your left leg up towards the ceiling.

Bring that left heel back down to the ground,

and you switch.

Pick up that right leg, keep it in table tap.

Bring it back down.

Beautiful.

I want you to flex your foot as you draw that left knee

in towards you.

Yep.

We're gonna hold this on the left side in three,

two, hold it on the left side.

Press into your palms.

We pulse for four.

Pulse your hips up for three, two, and one.

Switch.

Lower that left leg down.

Lift your right leg up.

Same thing here, we pulse for four.

Lift your hips higher for three, two, and one.

Bring your feet all the way down.

Separate them a little bit more.

Lower down one vertebrae a time all the way down.

Pull yourself back up into your glute bridge.

10 more seconds right here.

Last time in full range.

Lower your hips all the way down to the ground.

Articulate that spine all the way up.

Squeeze your glutes.

Last five, four, three, two,

lower all the way down.

Now bring your left hand up and over.

Roll yourself up and then come up

into a Quadra position for me.

We're gonna start with your hands underneath your shoulders,

knees underneath your hips.

Find a neutral spine.

Draw your belly button towards your spine.

Start to extend your left leg nice and long.

Long line from the crown

of your head all the way down towards your toe.

We take this into a little rainbow leg now.

Lift your left leg up and over to the right hand side

of your mat.

Lift that left leg up and over to the left hand side

of your mat.

So it's a small little rainbow.

Imagine there's a battle of water behind you

and you're just trying to lift your leg

up and over behind it.

This is opening up that left hip right here.

Opening, keeping that neutral spine,

keep your eyes looking forward the entire time.

Beautiful.

Try not to kick your legs too high.

You want to avoid kicking it as high as you can.

What happens when you kick your leg too high?

You're compressing your lower discs in your back.

You don't want that to happen.

So really small range of motion.

We're gonna hold it back in three, two, and one.

Hold your left leg all the way back, flex your left foot,

keep it in alignment with the spine.

Give me a tiny pulse up for 10, nine, eight.

Press into those palms.

For four, three, two, hold the right here.

Slowly drop down onto your right form.

Open your hips slightly.

Tiny little external rotation from your left hip.

Start to bend your left knee to the left elbow.

Bring it down towards your right knee.

Open it back up.

Kick it nice and long, add a leg lift.

Yes, that's it.

Bend your left knee towards your left elbow.

Bring it down to the right,

externally rotate that hip open.

Kick it all the way back.

Really opening up your hip right here.

It should feel really nice.

We got five, four, three, two, and one.

Hold that left knee towards that left elbow.

Gimme a little hip circle right here, small little circle

for eight, seven, six, five.

Reverse in three, two, reverse it outta the way.

Beautiful.

You got five, four, three, two, and release.

If you need to, make a little fist

and give you hip a little tap.

Now let's take this into a hip,

internal to external rotation.

I want you to bring your right foot in front.

Left knee is in alignment with your left hip.

You align yourself on your mat right here.

Bring your hands in front of you.

Keep your chest proud.

Now press into your foot.

Lift that left knee up.

It's an external rotation from your left hip right here.

This should feel really good.

Open it up and bring it back down.

Now we are all different, right?

We all start somewhere.

If you lift, it's just a few inches.

Beautiful.

That's all I want.

And if you have a really hard time

lifting that knee up at all,

lean a little bit more forward, right?

Pull yourself a little bit more in the front.

But again, remember, chest is proud, shoulders are back.

Whew, beautiful.

Lift it up, bring it down.

We're gonna switch to internal rotation in three, two.

Pull that left knee all the way down.

Now we're gonna pick up that toe.

Lift that toe up.

Yep, you're gonna feel it right here in your hip complex

as well as in your glute.

And bring your foot back down.

Take an inhale, exhale, lift it up.

That might feel like, oh, it's gonna cramp up,

but it strengthen your hip.

Nothing works better than this exercise, trust me.

And again, if it's too much,

bring your hands a little bit more forward.

We're not much longer than this.

We're gonna stand up after this.

Last 10, nine, eight, push through here.

I know you can.

We got five, four, three, two, and release.

Whew, beautiful.

Let's come up to standing.

Now, stand all the way up.

Shake out your legs for a split second here for me.

I want you to separate your feet nice and wide.

Tuck your tailbone under.

We're gonna drop into a plie squat first.

Now, a plie squat is just a small piece of a puzzle, right?

It's working your posture, it's working your hips,

the way we're gonna start doing it.

Keep your tailbone tucked.

I want your hands on your hips.

We're going to externally rotate your right hip

towards that left.

So externally rotate your right knee in.

Find that lunging position

and bring it back into your plie squat.

Beautiful, sink nice and deep,

externally rotate that right hip,

left leg is forward and bring it back center.

Beautiful, inhale, exhale.

Externally rotate, beautiful.

We got two more right here.

We're gonna hold that right knee bend.

Left leg is forward.

We add a little lift.

Last one.

Hold it right here for me.

I want you to shift your body weight into our left leg.

Hands on your hips.

You're gonna start to lean forward.

Lift your right leg a few inches up,

and then take it back into that reverse lunge.

Press into your left heel.

Find that balance in that left hip.

Pull yourself up.

Right balance has so much to do

with your core, with your hip.

Your entire body is stabilizing.

Now I get it.

If this is too much,

your modification is straighten your leg

and bend your knee, right.

We're working towards it.

If you're here right now, hold maybe on a countertop.

Hold onto a chair.

Six more times do that with you

and we'll get you to lift that leg up.

Beautiful.

There's your last five, four, three, two, and release.

Shake it out.

Let's do it all over again on the right side.

Let's take it down onto your mat.

We're gonna take it back down into your quadra position.

Hands underneath your shoulders.

Knees underneath your hips.

Extend your right leg nice and long.

Spine is long.

We start with your rainbow leg.

Lift your right leg up and over

to the left side of your mat.

Bring it up and over to the right side of your mat.

Again, think about opening that hip.

Inhale, exhale, lift it up and over.

And then really important, I know our head sometimes

wants to gaze, wants to look somewhere.

I want you to find that spot on the front edge of your mat,

and that's where you're gonna look at the entire time.

Your head has to stay neutral.

We're gonna keep your right leg in alignment

with the hip in five, four, three, two.

Hold it right here.

Flex your right foot.

Give me a tiny pulse up.

Squeeze the glute.

You got 10, nine, eight, seven.

You got it.

You got four, three, two, and one.

Hold it right here for me.

Drop onto your left form,

we'll take it into your spider kick.

Bend your right knee towards your right elbow, hold it.

Lower your right knee down to the left.

Pick up your right knee back to the right elbow.

Kick it all the way along.

Give me a leg lift.

Yes.

So just a little combo here.

It's a mind body connection.

There's a few pieces happening here, right?

Few puzzle pieces and we're putting it all together.

Yep.

Bring it down.

Open from that right tip, press it out.

Last five, hold it in in four.

In three, in two.

Last one.

Pull it all the way in.

Right knees towards our right elbow.

Give me a little hip circle here.

Nice little hip circle.

Beautiful.

We got five.

You're gonna reverse in four, three, two, reverse.

Go the other way.

Beautiful.

It should feel so nice right now on your hip

and obviously it burns in the left glute.

You got four, three, two, and release.

If you need to, tap it out a little bit, right?

You can always tap it out if you need to.

And then you're gonna take this into your internal

and external rotation.

So bring your left leg in front

and your right leg goes back.

Again, align yourself on your mat,

left knee in alignment with your left ankle,

right knee in alignment with your right hip.

Bring your arms in front of your shin.

And again, the more you move forward,

the lighter it's gonna get to lift up the leg.

All right, we're gonna start

with that external rotation first.

Start to lift that knee up.

Beautiful, and then pull that knee back down.

And remember, I really want you to be aware of that,

you don't have to lift up your knee so high, right?

If it's just an inch, that's totally okay.

Don't get discouraged.

This is good, right?

This is how we work on our hip health right here.

Open and close.

And now give yourself a smile.

You're doing it.

We got eight more seconds right here.

We are gonna hold this down.

We take it into your internal rotation in three, two.

Keep that knee down, maybe walk a little bit more in front,

and then pick up your foot and bring it back down.

Right, mine cramp up a little bit.

I'm definitely feeling it right now in my hip

and in my glute.

Best exercise to strengthen those hip muscles right here.

Inhale, exhale, lift.

You got your last 10, nine, eight.

We're gonna take this back up to standing

in four, three, two, and release.

Beautiful, shake it out.

Come all the way up to standing nice and slow.

Take your time, no need to rush.

Separate your feet, nice and wide.

Turn those toes out.

Tuck your tailbone under.

Drop into your plie squat.

Now we externally rotate from that left hip.

Bring your hands onto your hips.

Now we're gonna rotate to the right side.

Turn your left knee inwards.

Drop into that reverse lunge and then open back up, right?

This is a moving position right here.

It's gonna feel a little harder

'cause you have to pick up your back heel

in order to rotate from that hip and up and over.

Beautiful, press into your right heel.

And again, as always, if you have a harder time

with balance, always use a chair, a wall,

a countertop to support you here.

We're gonna hold this forward in 10.

Yes.

Keep pushing through it.

In five.

We are gonna hold it forward in four, three, two.

Hold it all the way into that reverse lunge, left knee bend.

Shift your body beat into our right leg.

Now hands on your hips.

Press into your right heel, lift yourself up.

Find your balance.

Find that strength in your core,

and then take it back down into that reverse lunge.

Now think also about your hip's two headlights.

Your hips face down towards your mat, right?

You're not opening and opening that hip, right?

Your hip stays stable.

Modification, just straighten your leg

just like this, right?

Start right here.

If it's too match with lifting a leg up,

just straighten your leg.

I know you can.

Last 10, nine, eight.

Come on.

Let's push through four, three, two, and one.

Stand up, shake it out.

Let's take it down into your hip flexor stretch.

Beautiful.

So proud of you.

You guys killed that.

Let's step that left foot forward, right knee back,

move your right knee a little bit more back

and really lean into your right hip flexor.

So shift those hips forward.

Reach your right arm up towards the sky,

and then reach it across

so you're not just getting your right hip flex,

you are also getting that right oblique right here.

Reach long, slowly bring it back down.

Maybe bring your hands onto your mat.

Stretch a little deeper.

Step your left foot back, right foot steps forward.

Again, move your left knee a little bit more back

so you really find that extension from that left hip flexor.

Reach your left arm up and en then reach it across

towards the right side.

Nice stretch all the way down right here.

Bring it slowly back down.

Hands onto the floor.

Sink a little deeper.

Pull it in.

Take this down onto the floor.

Last few stretches right here.

Lay all the way down onto your back.

Pull that right knee towards the chest.

Take an inhale.

Exhale, draw that right knee towards you.

And then release.

Switch sides.

Pull that left knee to the chest.

Inhale.

Exhale, let it go.

Now I want you to pull both knees in towards you.

Wrap your hands around your knees.

And now circle out those knees big circles right here.

Open up those hips.

All the work you just did.

Yes, there you go.

Just circle it out.

Let's forward it other way, up and around.

Beautiful.

Open up, open up.

And then bring your knees together.

Move your body to the left side.

Press your right hand down first,

and then pull yourself up into a seated position.

Team, amazing job.

I hope that hip mobility felt so good on your hips.

And I'll see you guys for the next one.

[soothing music]