Good Lifestyle

Responsible for helping to support the body and coordinate movements, the hip is a common region of pains and injuries, since it can take a good part of the weight of the human body. Seek to strengthen your muscles can help your health and improve your routine.

Many women focus on training for hips and glutes but few know there are exercises that can be made daily even without leaving home.

However, remember to make stretches before any activity to prevent injury and ensure the best mobility of your body.

bridge

It may seem like a simple exercise, but it is necessary to maintain concentration and posture during practice. In addition, it is great for beginners because it helps improve resistance in squatting. Use a carpet, throw it on the floor, flex on 90º and align your knees, leaving at the same time, there you will reach hip elevation. To help control the position, contract your abdomen and distribute your weight in the belly, so you will be strengthening this region as well. This exercise is ideal for beginners because it works different muscle groups and serves as a basis for other positions.

Squat

There are several types of squats and all made the right way can provide you with the hip strength and growth of the musculature of the glutes, as well as leaving your skin more rigid. Whether we are weight, moving, with support or even without equipment, this exercise requires great care to keep posture straight, so it does not cause lumbar injuries or pains or column. Surely the favorite women, because it works several parts of the body at once.

Climb stairs

Have you thought that changing the elevator by the emergency exit would be a great option to practice exercises and still strengthen your lower limbs? This may be the perfect choice for anyone who has a hectic schedule, but wishes to abandon sedentarism. In addition, it allows the combination with other exercises such as squatting in motion. However, it is important to be careful with posture and make sure it is distributing the weight in the right way. Be attentive if you feel pain in the body the other day and do not force your body daily.

Yoga

Yoga practice can be a great option to improve mobility and strengthen hips. The important thing is to focus on breathing during practice and every posture respect the limit of your body. If you feel pain during some method does not force, take your body just as far as you can. By doing this exercise daily, in a few days you will begin to feel a difference. POSTES I felt difficult to perform in the first classes, after weeks will be easier to conquer. Focus on keeping the constancy and you will realize that it evolves a little every day.

Legs Side Elevation

In this exercise it will be necessary to use a rug to support your body. Lie down on the floor leaving your body turned, with legs together on the side, one on top of the other. Gradually raise his leg from above, at an angle of 45º leaving her in the air and then lower her. Make a number of repetitions equal with each leg, always with a time of rest and interval between one series and another.

Board

Known as exercises that makes the seconds become an eternity, although it does not use weight or equipment, the board has a high power of strengthening, since it works the very weight and support of your body. Still with carpet use, lay your body with your belly down, in order to make flexion with your arms; Raise your body, but support your forearms and elbows on the floor. Make sure your body is aligned and straight. Do not worry if you feel a slight tingling or your body tremendous, are signs of circulation and strengthening; In a few days you will be with greater resistance.

Whatever your choice, these exercises will help in your strengthening, stretching and hips mobility. With a help from a professional, you guarantee a better performance and in case of persistent pains, look for medical attention.