This hip series takes the hip through its range of motion of external rotation, internal rotation, abduction, adduction, flexion, extension, and circumduction. If we want our hip joints to function optimally, we need to put them through their full range of movement possibility. These kinds of movements can strengthen hip muscles and help improve bone density as well.
According to a March 2014 article from Harvard Health Publishing,
“The chances of developing osteoporosis vary with age, body type, estrogen levels, genetic makeup, ethnicity, lifestyle, level of physical activity, diet, and certain medical conditions. Women are especially vulnerable because they lose bone at an accelerated rate during the first few years after menopause. Along with adequate calcium and vitamin D, exercise is a cornerstone of osteoporosis prevention. It not only helps limit bone loss but also improves balance and coordination and strengthens the muscles we rely on to stay upright. This provides a hedge against falls — one of the main causes of fractures.”
Pilates Teacher Tips 