Hips Mobility

Mobility in hip region makes it easier to activate the butt muscles properly and prevents lower back pain.

Exercises:

1. Dynamic Hip Lift

   

   Begin laying on your back and place your feet as close to your butt as possible. Lift your hips up by activating the muscles on the back side of your body. Lift up to a straight line from shoulders to knees. Reverse slowly and lower.

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2. Crouch Down

   

   To crouch down is a natural movement. It’s a resting position in Asia but not in the West - since many people simply stop doing it at some point when growing up. Start in a standing position, squat down naturally, start gentle and take it easy if you are not used to it. Use a chair or wall for support in the beginning. Try to find a comfortable position, move your body a little in the position, it’s usually more convenient than trying to sit totally still. Get up when you feel you have been squatting long enough. Repeat.

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3. Dynamic Abs Punches

   

   Stand in a strong standing position, punch your thighs slightly (sit back in a half squat). Raise up to start position and punch gently with your hands on your stomach and feel how your abs activates. Repeat. Once you get going, try hitting the floor instead of on your thighs.

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Hips Mobility is 1 of 20 workout routines in Poworkout Mama. Available for iPhone and iPad.