8 moves that lift the hips

How about entering the summer with straight hips and legs like columns?

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If you complain about your hips while flocking to the sea and pools in summer and your out-of-form legs that make you feel your sluggishness in winter every time you look in the mirror, you will find a wonderful solution. we have news. A mat and stability are all you need to enter the summer months with perfectly straight hips and pillar-like legs.

Physiotherapist Assist. Assoc. Dr. Gamze Şenbursa prepared exercises that you can easily do with 30 repetitions every day for Pudra.com readers. Moreover, all movements are photographed!

For straighter hips and more shaped legs , check out our step-by-step exercise tutorials, make sure to check if you’re doing the movement correctly by looking at the photos. Let’s start our exercises without wasting any more time.

First of all, let’s see the movements we will do in this exercise set in order:
1. Supine Leg Lifts
2. Leg Circles
3. Bridge
4. Side series
5. Side series – door opening exercise
6. Side series – oyster exercise
7. Gluteus Maximus
8. Gluteus Medius

Now it’s time to act!

1.Supine Leg Lifts
Lie on your back and bend one knee. Extend your other leg forward.
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As you inhale, lift your long leg forward.

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As you exhale, lower your leg to the floor.

2.Leg Circles
Lie on your back. Extend one leg straight to the floor. Lift your other leg up.

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Start the circle by bringing your extended leg up towards your other leg while inhaling.

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As you exhale, continue your leg away from your torso to return to the starting position.
After 8-10 reps with the same leg, switch to the other leg.

3rd Bridge
Lie on your back and bend your knees. Extend your arms on either side of your torso with your palms facing the floor.
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Hold in the starting position while breathing in.
As you exhale, push the floor with your hands and lift your hips up by squeezing.

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Keep hips up as you inhale.
As you exhale, slowly return to the starting position.

4.Side Series
Lie on your side. Keep one arm under your head and the other arm in contact with the ground.

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As you inhale, raise your upper leg without tilting your hips to the right or left.

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As you exhale, return to the starting position.

5.Side Series Door Release
Lie on your side. Keep one arm under your head and the other arm in contact with the ground. Bend your legs 90 degrees and pull them towards your stomach.

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As you inhale, lift your upper leg upwards without tilting your hips to the right and left.

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As you exhale, return to the starting position.

6.Side Series Oyster
Lie on its side. Keep one arm under your head and the other arm in contact with the ground. Bend your legs 90 degrees and pull them towards your stomach.

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While breathing, without moving your hips, raise your top knee without moving your feet apart.

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As you exhale, return to the starting position.

7.Gluteus Maximus
Lie face down. Put your hands under your forehead. Bend one knee.

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Breathe and prepare for action.
As you exhale, lift the soles of your feet toward the ceiling.

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As you breathe out, return to the starting position.

8. Gluteus Medius
Lie on your side. Keep one arm under your head and the other in contact with the ground.

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As you breathe out, raise your upper leg and prepare for the movement.
As you exhale, extend your top leg back.

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As you breathe out, return to the starting position.

You did it! Physiotherapist Assist. Assoc. Dr. Thanks to Gamze Şenbursa…

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