Workout of the day for strong and flexible hips from a physiotherapist

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

Thoughtful 12-minute interval complex with warm-up, strength section and stretch at the end.

This workout from physiotherapist and trainer Jen Esquer combines hip and core movements with stretching exercises. The former will properly load the muscles, the latter will increase the range of motion. Plus, the intense interval format will burn a lot of calories and build endurance in 12 minutes.

How to warm up

Before starting the workout itself, Jen suggests doing two simple stretching exercises: a side bend in a lunge and a forward bend with a squat.

Side bend in lunge

This movement will stretch the hip flexors and muscles on the side of the body.

Take a shallow lunge back with your right foot, twist your pelvis under you to feel the stretch in the groin area, raise your right arm and bend to the left. Repeat with the other leg. Do it twice in each direction.

Squat forward bend

This exercise will stretch the muscles on the back of the thigh and slightly increase the squat range.

Bend forward, feel a stretch on the back of your thigh, and then lower yourself into a squat, keeping your back straight. Repeat this link four more times.

How to do a workout

Do each exercise for 40 seconds, then rest for 10 seconds and move on to the next. When you complete the first circle, rest for the prescribed 10 seconds and start over. In total, you need to make three circles.

The workout includes five exercises:

1. Jumping sideways with a change of legs.
2. "Bear" drive sideways with push-ups.
3. Jumping from squat to lunge.
4. Split squats with one leg on the chair.

Jumping sideways with changing legs

Move vigorously, turn your pelvis a little during each change of legs. At the same time, leave the body and shoulders motionless.

Bearish sideways push-up

Do three steps in each direction, half-range push-ups.

Jumping from squat to lunge

Roll your knees to the sides in the squat, change the position with a small jump. If this movement is too difficult for you, you can change position without jumping.

Split squat

While squatting, push your pelvis back and keep your back straight.

How to cool down

After the third circle, cool down a little with three exercises.

Stretching the front of the thigh

Stand next to a chair or a wall, place a rug on the floor so that it is not painful to kneel.

In this pose, twist your pelvis under you to increase the stretch. Spend 30 seconds in it, and then repeat on the other leg.

Triceps and Shoulder Stretches

Get on all fours, place your elbows on the support. Arch your back, stretching your shoulders, and then bend your arms, trying to reach your head with your palms. Spend 10-20 seconds in this position.

Latissimus dorsi stretch

Sit on your heels two steps from the chair, place your hands on the seat and straighten them fully. Extend one hand with your thumb up and lift it off the support. Hold for a second, turn it back and repeat the same with the other hand. Do it twice on each side.