Leveling: 5 exercises for strong and beautiful hips

2024 Author: Malcolm Clapton | [email protected]. Last modified: 2023-12-17 03:44

Take 20 minutes to practice and you won't regret it.

This workout will work well for the muscles of the whole body: the hips, buttocks and back extensors, the rectus and oblique abdominal muscles, arms and shoulders will tighten properly.

You will also work on hip mobility so that by the end of your workout, your squat will be a little deeper and more comfortable. And due to the peculiarities of building the complex and minimal rest, you will also pump endurance.

How to do a workout

The complex consists of five exercises:

1. Backward lunge run with arms extended upward.
2. Cobra pose and leg raises.
3. Jump to the squat with a slope on one leg.
4. Twisting on the press and gluteal bridge.
5. Push-up and turn of the hip in the side plank.

You do each exercise for a minute, then move on to the next. Don't worry about the lack of rest between movements - you won't need it.

If you still can't stand the work for 60 seconds, stop when your muscles or lungs beg for mercy, rest until the next interval, and continue with another exercise. At the end of the last movement, rest for one minute and start over. Complete three laps - this will take 18 minutes.

You can follow the video with me or watch how to do the movements and set your own timer.

How to do exercise

Below we will analyze some of the features of the exercises and tell you how to simplify them.

Backward lunge running with arms extended upwards

Perform three high hip raises, alternating your legs, then lower yourself into a deep lunge back and raise your arms up. Make sure that your back remains straight, do not lift your shoulders to your ears. Return from the lunge and repeat the bunch of exercises on the other leg.

Cobra pose and leg raises

Lie on your stomach with your palms next to your shoulders. Leaning on your hands, lift your chest off the floor, stretch your crown towards the ceiling. Lower your shoulders, stretch your neck up, try to bend well in your back, just do not do it abruptly so as not to injure the muscles.

Lower yourself to the starting position and then lift your legs off the floor. Raise them as high as possible, tighten your buttocks and hold them for 1-2 seconds. Lower and repeat the bundle from the beginning.

Jump to the squat with an incline on one leg

With a jump, lower yourself into a squat to parallel with the floor or slightly lower. Try to keep your back straight and at the lowest point do not lift your heels off the floor.

With a jump, collect your legs back, lift your right knee forward as high as the stretch allows, move it back in a circular motion and perform a one-leg bend, touching the floor with your right hand.

While tilting, bend your support knee slightly and keep your back straight. Bring the leg back and repeat the ligament from the beginning: jump into a squat, jump back and a circular motion with the left leg with a slope.

If you are unable to maintain your balance while bent over, place your foot on the back of your toes. Keep your back straight.

Twisting on the abs and gluteal bridge

Lie on your back, bend your knees and place your feet on the floor, place your hands along your body. Perform a twisting on the press: tear off the shoulder blades from the floor, with your hands stretch to the opposite wall. At the same time, press your lower back to the floor.

Bring your shoulders back and lift your pelvis off the floor, stretching your body in one line from knees to shoulders. Spend two seconds in the pose, squeezing your buttocks with all your strength, then lower yourself back down and repeat the ligament from the beginning.

Push-up and turn of the hip in the side plank

Stand in an emphasis lying down, perform a push-up and turn into a side plank on your left hand. Bend your right knee, make a circle with your hip, and bring your leg back to the plank. Turn into an emphasis lying, do the push-up again and repeat the side plank on the other side.

If you can't do classic push-ups, try the kneeling exercise. In this case, after push-ups, you turn into a side plank on your knees and perform a circle with your hips in this position.