Fitness & BJJ: Hip Openers / Strengtheners

Hip openers / strengtheners

It’s no secret that open flexible hips are an advantage when training BJJ; they are an advantage when managing escapes and transitions.  In addition to flexible hips, having a pelvis that is properly aligned can help with any lower back issues as well.

Below are some exercises that allow the hips to become more open and assist in aligning the pelvis.

HIP OPENERS

Clam crunches

• You will begin by laying flat on your back
• The bottoms of your feet come together and your knees drift out to a relaxed position.
• Your arms are extended over your torso; hands are above your groin.
• You will come up just enough to look at your belly button; this is your starting position.
• Your chin will be slightly tucked, as if you holding a tennis ball under your chin.
• This is a slow, controlled movement and should be done with special attention to the spine and pelvis.
• From the starting position you will begin to do your crunches, think about pulling your belly button into your spine in order to keep your back flat.  You will also want to descend one vertebra at a time.
• You also want to exhale when you come up, as if you are trying to fog up a mirror with your breath.  This will allow the stabilizer muscles to kick in, therefore working the muscles from both sides. 
• 20 reps will be plenty on this one.

Kneeling leg raises

• You will begin by kneeling along side the stability ball.
• Your left forearm will rest on the stability ball while your left knee remains in contact with the mat.
• Your right leg is fully extended out to the side.
• You will raise your right leg 10 times without touching the floor, you will then move the right leg to the front 10 times.
• Repeat on the left side.

Hip Gliders
You’ve probably seen these hip gliders in your gym, you can use these or you can also use furniture movers or even sock feet on a slick floor.

• You will begin by standing with your feet in proper alignment.  Your feet are hip width apart, your knees are over your feet and your hips are over your knees.
• Your working leg will be on the one with the glider underneath the foot.
• While maintaining proper posture with the non working leg, you want to slowly slide the glider foot out to the side.
• Keep in mind that you will also need to pull that foot back into the body, so special attention should be taken for how far out you extend that foot when you first begin this move.
• 10 reps per side.

CORE STRENGTH

Plank on the ball

• If you are familiar with plank position, you are simply doing this one on a stability ball.
• I recommend holding the position for at least 1 minute.
• You will begin to quiver fairly soon into the move, remember to pull your belly button into your spine on this one as well.
• If at any point you feel any discomfort in your lower back, STOP immediately!!

Bridge on the ball

• You will begin by laying flat on your back.
• You will position your feet on the ball as if you are standing.
• Once your feet are in position, you will tilt your pelvis toward your chin and slowly begin to roll yourself up until you are on your shoulders.
• Pause for a moment at the top.
• Slowly descend back to the starting position by lowering yourself down one vertebra at a time.
• Repeat for 15-20 reps.

Lee Ann Urban
Personal Fitness Coach
leeann@urbanwind.com
www.urbanwind.com

Vandry BJJ Academy: Brazilian Jiu Jitsu, Mixed Martial Arts (MMA), Muay Thai Boxing, & Judo Austin, Texas.