This Hip Routine Got Me Stronger at 47 (No Gym Needed)

As you get older, you will need to adjust your workout routine accordingly to suit your body needs. Over time, it is common for the body to tighten due to changes in both lifestyle and physiology. Just like finding thin lines, wrinkles and gray hair, it can also reduce the strength and elasticity of connective tissue and muscles, he explains. David Kirschen, Masterflex Specialist Stretch Love He has over 20 years of personal training experience. To address these changes, David shares one of his go-to Routynes for Building and maintaining strength His 40s have an important focus on his hips.

“Because we rely on mobility, our hips are usually one of the first areas we experience. [the changes that occur with age]often causes symptoms such as range of exercise and lower back pain,” explains David.

The lower back is essential for heavy bearings and exercise as it attaches some of the strongest muscles in the body, such as hip flexors and glutes.

“If you’re aware of back pain or difficulty avoiding it, your hips are probably the best way to deal with it first,” says David. “The next exercise will restore range of motion and reduce the limit.”

Below, David reveals his best hip opening routine Keep him strongmobile, and painless. Start by doing these stretch Every other day. Like any other workout, stretching requires proper recovery time. Over time, you can do these exercises every day, as long as there is no pain between sessions.

Lying hamstring

“Your hamstrings are on the back of your thighs, but their main effect is an extension of your hips and it becomes an important muscle that deals with them,” David points out.6254A4D1642C605C54BF1CAB17D50F1E

1. Start lying flat on your back.
2. Loop the yoga strap around your feet. (If you don’t have a yoga strap on your hands, the belt or rope will work too.)
3. Lift your feet off the ground and use the straps to gently point your feet towards your head, keeping your knees straight.
4. Hold the stretch for a minimum of 30 seconds before switching sides.

になったんです。 English: The first thing you can do is to find the best one to do. 5 Core Exercise Trainers Swear for a Stronger Middle Part

A square lying next to it

“Your quadriceps (specifically the femur) is another leg muscle that allows you to tighten your hips for its pelvic origin,” says David.

1. Lie on one side of your body – the other side you are aiming to stretch.
2. Bend your knees as much as possible.
3. Grasp your ankles with the same hand.
4. Drift your thighs as you pull your heels towards your bottom.
5. Feel free to use it by looping the yoga strap around your ankle and throwing it over your shoulder and taking it towards the butt section.

If you can do this combo without rest, your core is decades younger

Figure 4

“The piriformis is a tough little rotor behind the waist, deep under the lute,” David points out. “If it gets tight, it can cause discomfort by creating a rotating force in the pelvis. Additionally, inflamed or tight piriformis muscles can put pressure on the sciatic nerve, causing radioactive pain in the lower back and legs.”

1. Lie flat on your back with your bent knees.
2. Place the ankle on the side you aim to extend to your opposite knee.
3. Pull the opposite leg towards the chest and keep your knees bent and your ankles on your knees until you feel a nice stretch in the butt area.

These two exercises build faster arm strength than traditional training after age 40

Butterfly stretch

“Your gro diameter is your adductor muscle home and pulls your feet towards each other,” explains David.

1. You sit with your knees bent and the soles of your feet are pushed together.
2. Gently push your knees down towards the ground until you feel a firm stretch on your inner thighs.
3. If the sitting position is uncomfortable, this exercise can be completed in the same position as the sitting version, lying flat on your back.

If you can pass this 30-second test, your body will be decades younger

Hip flexors

“The hip flexors are located in front of the hips and lift your thighs up into marching movements. When the hip flexors become tight, they pull the front of the pelvis towards the forward tilt. This is a dangerous condition for the lower back.”

1. One knee to one knee and the other foot are placed in front of you.
2. Keep your tall torso while pushing your hips forward until you feel a nice stretch in front of your hips.

Alexa Merald