Practical upright and tight hip exercise
Having hips that look straighter and tighter is actually not difficult at all. Your hips can easily get in shape with a few easy exercises you can do at home or in the office.
EXERCISE NUMBER ONE:Lie on your side with your knees slightly pulled to your stomach. Open the upper leg by 10-15 cm. However, make sure that the hips do not move back and the feet are together. Repeat the same movement for the other side. 30 repetitions
EXERCISE NUMBER TWO:While lying on your side, extend your leg straight forward as much as you can, and extend it backwards as much as you can without placing it on the ground. Repeat the same movement for the other side. 30 repetitions
EXERCISE NUMBER THREE:Extend one leg straight while in the crawling position. Then bend your knee 90 degrees. Push the ceiling with the soles of your feet. Repeat the same movement for the other side. 30 repetitions
EXERCISE NUMBER FOUR:In the face-down position, place your forearms on the floor with your fingers pointing forward. Lift your chest, hips and knees off the ground, respectively. Stand on your forearms and feet for 20 seconds. The next day, pause for 20 seconds. Then increase it by 10 seconds every 2 days.
EXERCISE NUMBER FIVE:In the supine position, with the knees bent and the feet in contact with the ground, a small rolled towel is placed between the knees. The roller is tightened and the hip is lifted straight up. Then drop the hips down slightly but lift them straight again without touching the floor. Meanwhile, continue squeezing the roll between your knees. 30 reps.
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