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Just One Move Movement

Hip Circles

Let’s get the hips moving!

Instructions

  1. Start on the floor on your hands and knees, with hands under your shoulders and knees under your hips
  2. Lift one leg up behind you, keeping your knee bent and leading with your heel
  3. Then rotate your hip so that the knee points side ways
  4. Continue rotating your hip so that the knee moves forwards toward your chests
  5. Lower the leg and repeat 10-15 times. Repeat on the other side and repeat for 1-3 sets. You can experiment with circling in both directions

Try this move standing and holding onto a wall or chair
1. Stand tall and hold onto a chair or the wall
2. Lift one knee in front with the knee bent, rotate the hip so that the knee points sideways
3. Continue rotating your hip so that the knee moves backwards and return to the starting position
4. Repeat 10-15 times, switch sides and repeat for 1-3 sets. You can experiment with circling in both directions

  1. Start on the floor on your hands and knees, with hands under your shoulders and knees under your hips
  2. Lift one leg up behind you, keeping your knee bent and leading with your heel
  3. Then rotate your hip so that the knee points side ways
  4. Continue rotating your hip so that the knee moves forwards toward your chests
  5. Lower the leg and repeat 10-15 times. Repeat on the other side and repeat for 1-3 sets. You can experiment with circling in both directions
  1. Start on the floor on your hands and knees, with hands under your shoulders and knees under your hips
  2. Lift one leg up behind you, keeping your knee bent and leading with your heel
  3. Then rotate your hip so that the knee points side ways
  4. Continue rotating your hip so that the knee moves forwards toward your chests
  5. Lower the leg and repeat 10-15 times. Repeat on the other side and repeat for 1-3 sets. You can experiment with circling in both directions

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Elaine

December 2, 2025

Today was snowy outside. I spent the morning looking at the snow out the window, then decided to get outside to enjoy the fresh snow. Walking in the cold air was so refreshing!

Carole

November 3, 2025

I have recently added bird dogs and glute bridges to my weekly routine. I am finding that I have less discomfort and n my lower back after my walks. I believe this small addition has made a big change for me.

Charron

October 21, 2025

Today, even though I’m getting over the flu, I was able to do 30 minutes of low intensity Zumba. It felt good to move.

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