Improve your balance, and hip mobility by mimicking the motion of a flying airplane. Spread your arms, and balance on one leg to do the hip airplane exercise.
Squats and lunges may be your go-to exercises to strengthen your lower body. Add the hip airplane to this list to make your legs, and hips stronger. Your legs, and hips have to be in good shape, as they support your body, and keep you moving. This exercise, which involves spreading out your arms, and standing on one leg, can help to improve balance, and mobility of your hips. It may look like child’s play, but it is not that simple to do this exercise. Coordination failure can lead to a fall, and you can end up with injuries. That’s why it is important to learn how to do it properly.
What is the hip airplane exercise?
The hip airplane exercise is carefully designed for dynamic balance to enhance the strength and flexibility of the lower body. “This exercise, involving the leg and the hip, mainly focuses on improving the hip’s stability, balance and mobility,” says fitness expert Aman Puri.
Hip airplane mimics the motion of a plane. Image courtesy: Adobe Stock
It is performed by standing on one leg while balancing the body in a controlled manner. The movement and body posture imitate the motion of a flying airplane, earning it the name hip airplane exercise.
What are the benefits of the hip airplane exercise?
This balance exercise should be part of your fitness routine, as it has many benefits:
Advertisement
1. Improves alignment and posture
With the help of controlled rotation of the hips, this exercise helps in aligning the hips, pelvis area and spine. “This leads to a better aligned posture, and helps in overcoming the risk of lower back pain,” says the expert. You should work on your posture, as poor posture can increase mechanical stress in the lower back, and in turn, lead to low back pain, as per research published in EFORT Open Reviews in 2023.
2. Good for mobility of hips
“This exercise involves proper rotation of the pelvic and hip area, which helps strengthen hip joint muscles,” says the expert. It specifically improves the internal and external rotation of the hip and loosens tight hips, which can be a risk factor for musculoskeletal injuries in the lower extremities, as per research published in the Journal of Experimental Orthopaedics in 2021.
3. Better balance
The hip airplane exercise helps improve the body’s balance by involving muscles like the glutes, foot, core and hip muscles. “Proper coordination involving hip rotation or leg extension helps enhance neuromuscular control to create a balance,” says Puri.
4. Activates the core
The hip airplane exercise activates the core muscle, which helps control the required motion, providing stability while rotating. It tightens and strengthens the core, which encompasses the abdominal, pelvic floor, back, diaphragm, hip, and gluteus muscles. It connects the upper and lower extremities, according to research published in Biology Of Sport in 2023.
5. Helps prevent injuries
While working out with weights or gym equipment, you can easily get hurt. “This exercise can help prevent injuries, as it does not involve intense movements or weights,” says the expert. It can be done by most people, but you should be cautious while performing it.
Advertisement
You may also like
How to do the hip airplane exercise?
Here are steps to do this exercise:
Stand using one leg and bend your knee slightly while spreading your arms out to the sides. Engage your core area to maintain a careful balance.
Extend your other leg backward, and lean forward with a straight spine.
Rotate your entire torso gradually outwards and keep your leg extended outward just like an extended airplane wing.
Hold for a few seconds in the extended leg position.
After that, move your hip back to the centre and move back to your starting position.
“If you find it difficult to perform this exercise, you can take help by holding a wall,” suggests Puri.
Avoid mistakes while performing the hip airplane exercise. Image courtesy: Adobe Stock
Common mistakes to avoid
Focus on controlled and coordinated movements while doing the hip airplane exercise. Here are some mistakes to avoid while doing it:
Hip overrotation strain: Uncontrolled movements can lead to overrotation of the hip, which can lead to dislocation.
Overbending back: Another common mistake is slouching the spine or overbending which can lead to stress on the knee or the hip joints.
Loose leg positioning: Loosely placing the legs or letting them hang without stretching them completely won’t give maximum benefit as it does not activate the muscles, especially the hip muscles and glutes.
Who should avoid the hip airplane exercise?
It can be done by most people, but some may have to be more cautious:
The elderly and beginners can perform this exercise with a supported variation as there is a risk of falling.
Those with weak bones or have a history of past injuries should avoid performing this exercise or use support initially.
People with chronic medical problems should consult a doctor before performing the hip airplane exercise.
The hip airplane exercise is perfect for your lower body. It does not involve high-intensity movement, so it can be performed by most people. But if you find it hard to balance, opt for a supported version to avoid any risk of falling.
Related FAQs
Which muscles does the hip airplane target?
Hip airplane mostly targets the glutes minimus, gluteus medius, maximus, and posterior hip muscles. These muscles play a crucial role in stabilising hip and leg movement. The gluteus maximus strengthens control of the hip joint. Gluteus minimus and medius support in stabilising pelvic movements while piriformis is the posterior hip muscle involved in maintaining balance and assisting in hip rotation. Foot muscles and core muscles are also involved during this exercise.
Is the hip airplane exercise good for seniors?
Yes, this exercise is good for the elderly if performed in the right manner using controlled movements. It can help improve the flexibility of hip joints, enhance coordination and balance, prevent hip and pelvic injuries among seniors, and strengthen the muscles of the hip and legs. Seniors can also perform this exercise without overexerting their body as it does not involve any high-intensity movements. As seniors have a higher risk of injury involving weights or intense training, this dynamic exercise can be easily performed without equipment.
The sun is a welcome addition to our exercise routines come summer – but the novelty of a sunny run or hike can quickly wear off as the temperature climbs. With heatwaves and record-breaking temperatures already this year, it’s important to know the best time to exercise in the heat for the weeks ahead.
Obviously, if you don’t like the heat and would rather be inside, then you can exercise in an air-conditioned gym or studio at any time of day. A good swimming workout is another way to stay cool. However, if you enjoy running, hiking, cycling, or a garden strength training workout, it makes sense to choose the coolest times of day. In the peak of the summer, this is before 10 am and after 5 pm, but the earlier (or later) you can go, the better.
The body reacts differently in the heat, making exercise above 20°C degrees feel harder, even if you’re doing the same workout you did in the cooler months. As the temperature climbs, blood vessels dilate to push blood towards the surface of the skin to cool it down, which means there is less in the muscles. This means your heart has to work harder and beat faster.
Latest Videos From
You also naturally sweat more, which is the body’s way of cooling down. However, important micronutrients called electrolytes are lost in sweat, and if they aren’t replenished (through hydrating foods or electrolyte supplements), it can lead to lower blood volume, triggering symptoms like fatigue, rapid heart rate, and dizziness that extend beyond your workout.
As well as checking the day’s top temperature, you should check the heat index. This indicates how humid it can be, which can be more of a problem than the warmth and can leave you sticky and sweaty before you’ve even pulled on your running shoes.
With that in mind, Brian Maiorano, coach liaison for sports-tech company CORE, has some tips for exercising in the heat. “When the weather begins to really heat up, these are the best ways to train during a heatwave, and to really stay safe,” he says.
Don’t be afraid to sweat: You can gradually adapt to the heat within 4 to 5 days by raising your core temperature in a controlled way. Top athletes call this ‘heat training’, and it’s very effective if you’re careful to not overcook yourself.
Stay hydrated: As well as drinking water, you can douse your head and torso in it to stay cool.
Lower your intensity during the heat: Monitor your heart rate and stick to zone 2 if you’re exercising in the heat. This is 60 to 70% of your maximum heart rate (220 minus your age), and stop at any signs of dizziness, nausea, or headache.
Choose when to do your most vigorous training: During intense sessions, you don’t want the additional stress of heat, so Brian recommends doing it in climate-controlled conditions (like switching your run to a treadmill workout) or choosing the best time to exercise in the heat.
Don’t spend the whole day in an air-conditioned room: “Too much time enjoying the cool air can make you miserable when you are exposed to heat,” says Brian.
Sign up to our free daily email for the latest royal and entertainment news, interesting opinion, expert advice on styling and beauty trends, and no-nonsense guides to the health and wellness questions you want answered.
Kylie Minogue has stayed active her whole life, but, refreshingly, she doesn’t follow a punishingly strict routine to stay fit.
‘I wish I was one of those women who do their exercises first thing in the morning, or run straight to the fitness studio as soon as they get up,’ she told Star Magazine. ‘But unfortunately, I’m just not that disciplined!’
Instead, the ‘I Should Be So Lucky’ singer partly relies on her hectic schedue to keep her moving. ‘I don’t really work out, but I’m constantly on the go,’ she told Express.
‘My guilty confession is that there isn’t [a routine]!…I think I stay in shape with an active (read, exhausting!) lifestyle,’ she continued on Reddit. ‘My fitness is really sporadic. I have to thank my mum for good genes.’
Kylie Minogue’s go-to exercises
Despite her self-professed low-key approach, the global multi-platinum recording artist incorporates several workout methods into her day, preferring mainly low-impact and moderate-intensity exercise.
Advertisement
‘I do Pilates,’ she continued to Star. But she’s careful to keep things balanced. ‘I don’t overdo it,’ she clarified.
‘I like to at the very least do 15 minutes on the Yoga Studio app. I know how to do it without the app but the tone of the woman’s voice and that it’s timed, it goes by so quickly,’ she told WSJ. ‘Then I feel like that’s done and I feel good.’
Often, her exercise of choice also depends on what equipment is available.
‘If there’s a treadmill nearby, I like to do that. We say in my family, “Minogues don’t run.” None of us run. But we like to walk, so that works for me,’ she added. ‘If I’m somewhere where there’s Pilates, I love that.’
Workouts that provide holistic physical and mental benefits are often a favourite.
Advertisement
‘I’ve also tried Gyrotonics; that was really fun,’ she continued, referring to the gymnastics-and-swimming-inspired movement system developed by Julia Horvath in the 80s. Designed to decompress the body, build strength and flexibility, and improve posture, it’s increasingly being adopted by Olympic athletes and celebrities alike.
‘I loved aerobics and I used to do Callanetics,’ she added to Express. Created by classical ballet-trained Callan Pinckney around 40 years ago, Callanetics uses ‘small, precise pulsing movements’ to ‘activate muscles’. ‘I would travel everywhere with this home workout on a VHS tape and put it on in hotel rooms,’ Kylie revealed.
However, being the ‘Princess of Pop’ does mean that the physical demands are considerable, and often her endurance, coordination and overall fitness are put to the test when she’s on stage.
‘I would say my ultimate workout is being on tour. I’m never as fit as when I’m on tour, so I can’t wait to tour again. My body needs it.’
One of our most frequently asked questions here at Women’s Health? How to build muscle and burn fat at the same time. So, we asked superstar trainer Oyinda Okunowo exactly how to do it. In this 4-week plan – created exclusively for Women’s Health COLLECTIVE members – you’ll get the workouts and nutrition guidance needed to help you on your way to better body composition. Tap the link below to unlock 14 days of free access to Oyinda’s plan and start training today.
Exercise played a pivotal part in Alison Hammond, 51, losing 11 stone. The This Morning presenter hired personal trainer Ellis Gatfield five years ago, and while introducing regular strength training helped her hit her goal, there were a few fitness habits she was also required to quit.
Below, Gatfield shares exactly what she stopped doing, how doing so helped her lose weight and build muscle and her full weekly workout routine.
A quick caveat: sustainable weight loss isn’t driven by exercise or nutrition alone. Movement helps preserve muscle, support metabolic health and improve how your body uses energy, but what you eat still matters. The most effective approach combines smart training with nourishing, realistic nutrition habits you can maintain long term.
@luimancini//Instagram
1. She stopped doing long treadmill sessions
Gatfield says: ‘She never particularly enjoyed traditional cardio, so instead of forcing long treadmill sessions, I focused on raising her heart rate through resistance training performed in a circuit format, using mainly compound movements. This allowed her to get the cardiovascular benefits while also building strength and shaping her body. The biggest mistake from her training before was believing that exercise had to mean long, boring cardio sessions to lose weight. That mindset made training feel like a chore rather than something to enjoy.’
Advertisement
2. She stopped forcing exercise she didn’t enjoy
Gatfield says: ‘Once we shifted to a style of training she genuinely liked, everything became easier. Training stopped feeling forced, consistency improved naturally, and results followed. Enjoyment is often the missing piece in successful weight loss and it’s something I prioritise with all my clients.
‘Strength training played a huge role in Alison’s weight loss because it allowed her to burn calories, build lean muscle, and improve her metabolism, without relying on long or exhausting cardio sessions. Resistance-based circuits kept her heart rate elevated while also improving strength and body composition which is key for long term fat loss.
‘Just as importantly, she genuinely enjoyed this style of training. She loved being able to come in, work hard for 30 minutes, feel accomplished, and get on with her day. That enjoyment made consistency easy, and consistency is where results come from.
‘With Alison, the priority was keeping training effective, enjoyable, and realistic around her schedule. Sessions were always kept to around 30 minutes, which meant they were easy to commit to and never felt overwhelming.’
3. She stopped skipping rest days
Gatfield says: ‘Rest was equally essential [to her results]. Scheduled recovery days helped regulate stress, reduce fatigue, and allow her body to adapt and improve. That balance between training and recovery meant she could show up strong, train with intent, and sustain results long term.
Advertisement
‘For most women, especially those new to resistance training, I’d recommend two-three sessions per week. The focus should always be on learning proper technique, moving well, and recovering properly. More isn’t always better – consistency and quality matter far more.’
Alison Hammond’s weekly workout schedule
According to Gatfield, a typical week in workouts for Alison included:
Monday: 30-minute resistance circuit
Tuesday: 30-minute boxing session
Wednesday: rest or low-intensity walk
Thursday: 30-minute kettlebell circuit
Friday: 30-minute boxing session
Saturday: rest or low-intensity walk
Sunday: rest
One of our most frequently asked questions here at Women’s Health? How to build muscle and burn fat at the same time. So, we asked superstar trainer Oyinda Okunowo exactly how to do it. In this 4-week plan – created exclusively for Women’s Health COLLECTIVE members – you’ll get the workouts and nutrition guidance needed to help you on your way to better body composition. Tap the link below to unlock 14 days of free access to Oyinda’s plan and start training today.
Get the plan
As Women’s Health UK’s fitness director and a qualified Pilates and yoga instructor, Bridie Wilkins has been passionately reporting on exercise, health and nutrition since the start of her decade-long career in journalism.
After earning a first-class degree in journalism and NCTJ accreditation, she secured her first role at Look Magazine, where she launched the magazine’s health and fitness column, Look Fit, before going on to become Health and Fitness writer at HELLO!
Advertisement
Since, she has written for Stylist, Glamour, Cosmopolitan, Marie Claire, Elle, The Metro, Runner’s World and Red. Today, she oversees all fitness content across Women’s Health online and in print, spearheading leading cross-platform franchises, such as ‘Fit At Any Age’, which showcases the women proving that age is no barrier to exercise.
She has also represented the brand on BBC Radio London, plus various podcasts and Substacks – all with the aim to encourage more women to exercise and show them how. Outside of work, find her trying the latest Pilates studio, testing her VO2 max for fun (TY, Oura), or posting workouts on Instagram.
