Do you ever feel stuck—physically, mentally, or emotionally? It’s no surprise that the body and mind are deeply connected, and one area where this connection is especially noticeable is the hips. The hips hold a lot of our tension, whether it’s from sitting too much, poor posture, or emotional stress. If you’ve been feeling ungrounded or weak in this area, this simple yet powerful exercise sequence using a Swiss ball can help. Not only will it strengthen your hips, but it may also shift your mindset, giving you more confidence and resilience in daily life.
Why Your Hip Flexors Matter
The hip flexors play a key role in movement and stability, but they’re often tight and weak due to modern lifestyles. When your hip flexors are tight, your posture can suffer, leading to problems like a “duck butt” (overarching the lower back) or misaligned hips. While traditional hip stretches can offer temporary relief, they often miss the mark when it comes to functional strength and real-life application.
Instead of simply stretching the hip flexors, this sequence focuses on activating and strengthening the muscles around the hips while improving core stability and balance. The result? A body that moves better and feels more grounded, both physically and mentally.
Step 1: Setting Up
For this exercise, you’ll need a Swiss ball and optionally a light weight for an added challenge. Start by centering your pelvis on top of the ball in a split stance. Sit down so that one leg is forward and the other leg is back.
Pay attention to your alignment. Is your back leg turning out to the side? Are your hips misaligned or tilted? These are signs that your hip flexors need work. Avoid over-arching your lower back, which can compress your lumbar spine and create unnecessary tension.
Step 2: Engaging the Hips and Core
Here’s where the magic happens. Instead of passively stretching, pull your front foot as far back under the ball as you can. Square your hips and drive your back knee down into the ball. As you do this, you’ll feel your glutes and core engage.
Tuck your pelvis slightly under, activating your lower abs, and hold this position. For beginners, holding this position for a minute or two is often enough to start feeling the “shakes,” signaling that your muscles are waking up and working hard.
Step 3: Adding a Weight
If you’re ready for more intensity, introduce a light weight. Hold the weight in one hand as you maintain the same hip engagement. Inhale deeply as you lift the weight, hold the position for a few seconds, and exhale slowly as you lower the weight. This creates a connection between your hips and shoulders, improving coordination and strength.
Repeat this for several reps, focusing on slow, controlled movements.
The Psychological Boost
One of the most fascinating aspects of this exercise is how it affects your mindset. By stabilizing and strengthening your hips, you may notice a shift in how you approach challenges. Many clients report feeling more grounded and confident after completing this sequence. Problems that once seemed overwhelming can suddenly feel manageable.
This isn’t just about fitness—it’s about creating a foundation of physical and emotional stability that supports you in all areas of life.
Give It a Try
If you’re ready to feel stronger, more stable, and more grounded, try this hip sequence today. Whether you do it with just the Swiss ball or add a weight for extra challenge, you’ll likely feel the benefits immediately—not just in your body, but in your outlook on life.
Here’s to stronger hips, a healthier mind, and a more confident you!
If you want to dive deeper, check out my courses at Four Lights Wellness, where I cover both physical and mental aspects of wellness. My course Healing (e)Motions: Trauma Release Exercises for People with Stress offers targeted physiological exercises aimed at reducing stress and mental health dysfunctions that can contribute to physical pain. I have a course coming up focused on movement for pain relief, called Crawling Out of Pain.
You can also sign up for my newsletter or subscribe to my Substack, which is packed with tips and insights on living a healthier, happier life. Additionally, if you’re curious about how these practices can be tailored specifically to your needs, I offer a free consultation to see if working together 1:1 could be beneficial. Let’s keep building that foundation and enjoy a happy, healthy life!