HIPS AHOY!

Oh,the hips. Women wish they would reduce or disappear altogether. Men couldn't care less until they become painful or interfere with their golf game. For all of us, the hips are not only here to stay, but they can be your biggest asset (no pun intended).

For a moment, visualize the hips as a ship. The engine of the ship is the gluteus maximus, or the butt, and is the largest muscle in the body. Before you groan in agreement ladies, realize that this muscle is also the source of mega-calorie burning potential. You see, muscle is what stokes your body's metabolism. The bigger the muscle, the more calories it burns. Like an engine, the glutes are the powerhouse for fuel-burning. From a functional standpoint, the glutes cause the leg to straighten at the hip when a person walks, runs, or climbs. This muscle is also used to raise the body from a sitting position. Aesthetically, well, a toned butt is attractive.

This ship - the hips - also carries a crew. Functioning like the steering of the vessel, the gluteus medius and minimus are located on the sides of the hip around the joint. Companions to the gluteus maximus, these smaller muscles help support the normal position of the pelvis, as well as allow the leg to move in different directions within the hip joint. Loss of strength in these muscles can increase your risk of falls and hip fractures. Did you know that over 80% of older adults who break a hip will die within the following year? The importance of hip health cannot be overemphasized.

To build and maintain hip strength, exercises that use resistance are essential. For overall hip and leg strength, the squat and lunge variations are ideal. If mobility is limited, simple chair sits repeated 10-15 times works well. To target those smaller muscles, the gluteus medius and minimus, side hip extensions using ankle weights or resistance bands are the best choices. These can be performed while standing, sitting, or lying down.

Strong hip muscles increase healthy hip bone cell growth, fuel the metabolism, and keep the ship afloat. When toned, those hips can also be your most attractive body part. Challenge them when you exercise, so you can celebrate - not curse - your swagger when you walk.

Bon Voyage!