Hip Circle Challenge
For this exercise we are going to layer two types of hip circles together. The exterior (or horizontal) hip circle and the interior (or vertical aka omi) hip circle.
Level one: Start by doing a segmented horizontal hip circle: left, front, right, back. Next do clockwise omi in each of those positions, so one omi to the left, one omi to the front, one omi to the right one omi to the back.
Level two, smooth out your clockwise exterior hip circle so it takes a total of 16 counts, 8 to the front and 8 to the back. At the same time do four 4-count omis (the omis will be in the same positions, left, front, right, back, as before – 2 cts forward, 2 cts backward).
Level three, speed up your exterior hip circle to 8 counts and your omis to 2 counts.
Level four, speed it up again, 4 count exterior hip circle (2 to the front, 2 to the back) and single count omis.
Level five, one more time, crank it up a notch, 2 count exterior hip circle layered with a rotational/omi shimmy.
The faster you go, the harder this gets! Figure out what level you are at (which one can you do easily) and then work on the next level up moving between the speed you can easily do and the one that is challenging.
Don’t forget to reverse it all! Try it with counterclockwise exterior and interior hip circles as well!
Want to make it harder? Have the circles go opposite directions!
Level one: Start by doing a segmented horizontal hip circle: left, front, right, back. Next do counterclockwise omi in each of those positions, so one omi to the left, one omi to the front, one omi to the right one omi to the back.
Level two, smooth out your clockwise exterior hip circle so it takes a total of 16 counts, 8 to the front and 8 to the back. At the same time do four 4-count counterclockwise omis (the omis will be in the same positions, left, front, right, back, as before).
Level three, speed up your exterior hip circle to 8 counts and your omis to 2 counts.
Level four, speed it up again, 4 count exterior hip circle (2 to the front, 2 to the back) and single count omis.
Level five, one more time, crank it up a notch, 2 count exterior hip circle layered with a rotational/omi shimmy.
The faster you go, the harder this gets! Again, figure out what level you are at (which one can you do easily) and then work on the next level up moving between the speed you can easily do and the one that is challenging.
Don’t forget to reverse it all! Try it with counterclockwise exterior and clockwise interior hip circles as well!
You can also try this using pelvic wheels instead of Omis at the four points of your horizontal circles.
Level one: Start by doing a segmented horizontal hip circle: left, front, right, back. Next do clockwise omi in each of those positions, so one omi to the left, one omi to the front, one omi to the right one omi to the back.
Level two, smooth out your clockwise exterior hip circle so it takes a total of 16 counts, 8 to the front and 8 to the back. At the same time do four 4-count omis (the omis will be in the same positions, left, front, right, back, as before – 2 cts forward, 2 cts backward).
Level three, speed up your exterior hip circle to 8 counts and your omis to 2 counts.
Level four, speed it up again, 4 count exterior hip circle (2 to the front, 2 to the back) and single count omis.
Level five, one more time, crank it up a notch, 2 count exterior hip circle layered with a rotational/omi shimmy.
The faster you go, the harder this gets! Figure out what level you are at (which one can you do easily) and then work on the next level up moving between the speed you can easily do and the one that is challenging.
Don’t forget to reverse it all! Try it with counterclockwise exterior and interior hip circles as well!
Want to make it harder? Have the circles go opposite directions!
Level one: Start by doing a segmented horizontal hip circle: left, front, right, back. Next do counterclockwise omi in each of those positions, so one omi to the left, one omi to the front, one omi to the right one omi to the back.
Level two, smooth out your clockwise exterior hip circle so it takes a total of 16 counts, 8 to the front and 8 to the back. At the same time do four 4-count counterclockwise omis (the omis will be in the same positions, left, front, right, back, as before).
Level three, speed up your exterior hip circle to 8 counts and your omis to 2 counts.
Level four, speed it up again, 4 count exterior hip circle (2 to the front, 2 to the back) and single count omis.
Level five, one more time, crank it up a notch, 2 count exterior hip circle layered with a rotational/omi shimmy.
The faster you go, the harder this gets! Again, figure out what level you are at (which one can you do easily) and then work on the next level up moving between the speed you can easily do and the one that is challenging.
Don’t forget to reverse it all! Try it with counterclockwise exterior and clockwise interior hip circles as well!
You can also try this using pelvic wheels instead of Omis at the four points of your horizontal circles.