Each day I’ll give you exercises for different body parts!
Today….
SOME EXERCISES FOR HIPS YOU SHOULD REPEAT DAILY!
Preparation
- Lie on floor or mat. Place one leg straight and bend the other leg with foot flat on floor or mat. Place arms down on mat to each side of hips.
Execution
- Raise body by extended hip of bent leg, keeping extended leg and hip straight. Return to original position lowering body with extended leg and hip straight. Repeat and continue with opposite
Preparation
- Clean bar from floor or dismount bar from rack. From rack with barbell upper chest height, position bar on back of shoulders and grasp barbell to sides.
Execution
- Lunge to one side with first leg. Land on heel then forefoot. Lower body by flexing knee and hip of lead leg, keeping knee pointed same direction of foot. Return to original standing position by forcibly extending hip and knee of lead leg. Repeat by alternating lunge with opposite leg.
Preparation
- Position barball on back of shoulders and grasp bar to sides.
Execution
- Step forward with first leg. Land on heel then forefoot. Lower body by flexing knee and hip of front leg until knee of rear leg is almost in contact with floor. Stand on forward leg with assistance of rear leg. Lunge forward with opposite leg. Repeat by alternating lunge with opposite legs.
- Place bar on back of shoulders and grasp barbell on each side. Stand with feet wide apart; foot of lead leg angled out to side.
Execution
- Lower body toward side of angled foot by bending knee and hip of lead leg while keeping opposite leg only slightly bent. Return to original standing position by extending hip and knee of lead leg. Repeat.
Preparation
- Stand between two benches, one to each side. Position bar on back of shoulders and grasp barbell to sides.
Execution
- Lift leg and place foot on bench. Stand on bench by straightening leg and pushing body upward. Step down returning feet to original position. Repeat with opposite leg alternating between legs.
Preparation
- Stand between bench and low pulley cable. Grasp cable stirrup with one hand. Facing low pulley, extend leg back and place top of foot or forefoot on bench. Place other hand on hip or support to side.
Execution
- Squat down by flexing knee and hip of front leg until knee of rear leg is almost in contact with floor. Return to original standing position by extending hip and knee of forward leg. Repeat. Continue with opposite leg.
Preparation
- Stand facing away from bench. Extend leg back and place top of foot on bench.
Execution
- Squat down by flexing knee and hip of front leg until knee of rear leg is almost in contact with floor. Return to original standing position by extending hip and knee of forward leg and repeat. Continue with opposite leg.
Preparation
- Stand with arms extended out in front.
- Balance on one leg with opposite leg extended straight leg forward as high as possible.
Execution
- Squat down as far as possible while keeping leg elevated off of floor. Keep back straight and supporting knee pointed same direction as foot supporting. Raise body back up to original position until knee and hip of supporting leg is straight. Return and repeat. Continue with opposite leg.
Preparation
- Stand with feet together and hands just in front of thighs. Lift leg slightly so foot is just off floor.
Execution
- Lower torso forward and downward while raising lifted leg back behind. Keep back straight and knee of supporting leg slightly bend. Keep hip and knee of lifted leg extended throughout movement. Once stretch is felt or hands contact floor, return to original position by raising torso while lowering lifted leg. Straighten knee of supporting leg as torso becomes upright. Repeat.
Preparation
- Stand very close to bench to one side. Place nearest foot on opposite side of bench.
Execution
- Stand on bench by straightening first leg and pushing body upward. Place foot of second leg next to first foot. Step down with first foot to opposite side of bench onto floor. Continue with opposite sequence alternating between sides.
Preparation
- Stand in front of horizontal bar, lower chest to waist height. Place finger tips or inside base of thumbs on bar hold with just enough contact for balance and self-assistance. Balance on one leg with opposite leg extended straight leg forward as high as possible.
Execution
- Squat down as far as possible while keeping leg elevated off of floor. Keep back straight and supporting knee pointed same direction as foot supporting. Raise body back up to original position until knee and hip of supporting leg is straight. Return and repeat. Continue with opposite leg.
Preparation
- Stand with arms extended out in front.
- Balance on one leg and bend raised leg back at knee.
Execution
- Squat down as far as possible while keeping raised leg from contacting floor as far down as possible. Keep back straight and supporting knee pointed same direction as foot supporting. In lowest position, gentally place elevated lower leg on floor. Raise body back up with minimal assistance from raised leg on floor. Stand to original position until knee and hip of supporting leg is straight. Return and repeat. Continue with opposite leg.
TIPS:
1. Repeat each exercise at least 3-5 times!
2. Do these exercises 2 times a day/ 15 minutes, but you also have to do different types of exercises
3. Don’t eat ANYTHING 1-2 hours after exercising!
4. Don’t sit 30 minutes after exercising
5. Drink pure water!
let me know what you think- loseyourweight@hotmail.com
