Use Naomi Campbell’s Go-To Moves For Stronger Glutes
With a modeling career spanning over 25 years, Naomi Campbell does her best to keep her lower body as fit and toned as possible. Recently the beauty shared an Instagram story that revealed how she maintains the strength of her glutes and legs.
The video shows Campbell, with guidance from trainer and Nike coach Joe Holder, performing hip circles and suffice to say, it’s no wonder she can still walk any runway.
What are hip circles?
If you’re serious about your fitness health and getting a good workout in, then you’re already aware of the importance of stretching before a workout. By loosening your muscles, you’ll help to improve the effectiveness of your sweat session.
“Naomi does this move every day as part of her warm-up,” explained Holder, who regularly trains Victoria Secret models, to SELF magazine. “It’s part of a hip mobilization series that increases the range of motion in her hips and activates her glutes.”
Hip circles are great stretching exercises that can be done on leg day as they come with a whole range of fitness benefits. By performing hip circles before a workout, your body will feel more activated to jump into something heavy.
Why we all need hip circles for healthy glutes
If you’re looking to improve and strengthen your lower body, then you need to start incorporating hip circles into your gym sessions. Aside from injury prevention and a good stretch, hip circles can provide other great benefits.
- Corrects muscle imbalances
Muscle imbalances happen when a muscle on one side of the joint tightens as a result of being overworked. Consequently, the muscle on the other side of the joint eventually weakens due to underuse. This imbalance can be painful and it also increases the risk of injury.
Muscle imbalances can occur when athletes perform exercises that neglect certain parts of their bodies. These muscles are usually overlooked during lower body exercises like squats and lunges. Luckily, hip circles target these neglected muscles, strengthening all the muscles in one’s lower body.
Hip circles also improve the overall functioning of your glutes, which then makes everyday tasks like taking the stairs and lifting heavy objects much easier.
- Improved mobility
By opening up your hips, hip circles help to increase mobility in your lower body. As a result, your outer hips will be more flexible and this improves both your balance and stability. In fact, personal trainer Stephanie Mansour explained to SELF magazine how having unaligned hips can affect you whilst running. This then increases the strain on your lower back, “You want to have stability and flexibility from all angles, and your hips are part of that complete package.”
Hip circles exercises
Looking to exercise those glute muscles but not sure where to start? On the floor of course.
The exercise performed by Campbell is simple yet effective;
- Grab a padded mat and start on all fours.
- Raise your right leg and rotate clockwise in a wide circle with your knee bent.
- Complete 10 circles, then before dropping your leg, do 10 circles the other way.
- After you’re done, switch legs and repeat.
While most people often speed through their warm ups, Holder advises against doing this. He encourages you to use your full range of motions and to focus on working the hip and glute muscles.
So whether you’re trying to get stronger glutes like Ms. Campbell or properly stretch your muscles on leg day, hip circles are the perfect way to stronger, stable and more mobiles hips and glutes.