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🌸 Morning open hips stretch🌸Flexibility training exercises
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How to increase the size of the hips area through exercises
The muscles that help control movement in and around the hip joints are complex, including the gluteus maximus, which is important in the hip area. Although these exercises will help increase the size of
the hip, they will not change the structure of the bone itself. The growth of the pelvis and hip joints stops in your early twenties, and although exercises may change the size of your muscles, they must be practiced regularly for their effect to last.
Exercise without equipment
Try spreading your hips apart while lying on your side. Lie on your side on a mat with your knees slightly bent and one leg crossed over the other. Your hips should be perpendicular to the ground, not lean
forward or backward. Bend your lower leg a little more to give yourself stability and support, and straighten your upper leg while flexing your foot. Lift your upper leg up (while keeping the foot bent) and back a little, then lower it again.[1]
Raise your upper leg and lower it in sets of 5 or 10 reps, depending on how far you progress in the exercise. Then switch and repeat the same exercises on the other side.
Do the oyster exercise. This exercise is similar to the spread of the hips to the side lying down, but you have to bend your knees. Lie on your side, as you did in the hip-width apart exercise, and bend your
legs instead of keeping them straight, one on top of the other, and then move your knees forward so that you are in a fetal position without stretching. Your feet should line up with your hips, and your knees should stick out from your body.
Once in the correct position, begin to slowly raise your upper knee, as if it were the top of a conch. Keep your top foot on top of your bottom as if they were connected when doing this.[2]
Then slowly lower your upper leg so that it rests on top of the lower leg.
Do this exercise for about a minute. Repeat this exercise on the opposite side after you have finished the first side.
Perform 3 sets per side.
Do the side lunge. Stand upright with your hands on your hips and keep your stomach tight. Lift your right knee up and move the right foot to the side until it gently extends the left leg. Put your right foot
on the floor, bend your right knee a little more, and keep your left leg straight. The left foot should still be on the ground, then push yourself off the floor with the right foot and bring yourself back to a standing position.
You can do all reps for one side and then switch to the other side or switch sides in each lang.
Do 10-20 repetitions of this exercise on each side depending on your progress.
An alternative to this side lunge is not to put your foot on the floor when you return to a standing position, but to keep your knee bent and your foot raised off the floor, as this adds more complexity and resistance to the exercise.
Try the alternative to the side lang. This exercise is still lateral lunge, except that you will not move your foot when moving your body. You will start standing upright with your feet spaced 60-90 cm, then
take the lunge position to the right side by bending your right knee and extending your left leg and then coming back up again without moving your feet. Keep your back as straight and erect as possible,
your head elevated, and your knees not extending past your bent toes. Practice the same type of lang on the left side. This method can take pressure off your knees and add more resistance to the muscles you're trying to build. [5]
Do 10 to 20 repetitions of this exercise on each side, depending on your progress.
Try the curtsy lunges. This exercise is also a great way to work the outer hip muscles. To do it, you need to stand with your feet shoulder width apart and take a step back toward the opposite leg. When
doing this, bend your knee and keep your balance in position for a moment, then slowly begin to stand up and return your back foot to the starting position. [6]
Repeat this exercise 10-15 times on both sides and complete 3 sets.
You can also hold dumbbells in your hands to make the exercise a little more difficult.
Do the traditional squat. Keeping your stomach tight and your back straight, lower your buttocks toward the floor as if you were going to sit down, but stop when your knees are bent at a right angle and your thighs are parallel to the floor, then raise yourself to a standing
position (don't move your feet). Repeat this movement 5 to 10 times depending on your progress in the exercise.[7]
You can hold dumbbells in both hands while squatting to add more resistance to this exercise. It's up to you to choose the weights, choose what comforts you most.
