Happy Hips Challenge

 COMPLETE THIS HIP CHALLENGE AND TAG ME ON INSTAGRAM!

Hips, Core, and a Little More!

→ Do you have low back pain?

→ Do you spend majority of your days in a seated position?

→ Would you like a stronger core and improved hip stability?

 

Were any of those a “YES”?

Let’s create new habits and fight the aging process! I challenge you to perform the below corrective and preventative exercises 3-4 days/week, 10-12 minutesa. Easy! If you want additional challenges or need more direction, please contact me for individual or small group options!

The Happy Hips Exercises

  • Bird Dog (Dynamic Stretch)

    Start on hands and knees. Lift and stretch opposite arm and leg simultaneously. Tighten your core and breathe. Hold 2-3 seconds. 10 reps per side, 2 sets.

  • Glute lifts (Strength)

    Start on hands and knees, straight spine. Flex your feet and lift each leg, bent 90 degrees, pushing your heel to sky. Keep hips levels and tighten your core. 10 reps per leg, 2 sets.

  • Glute Bridge (Strength)

    Lie on your back, knees bent, feet hip width apart below your knees. With straight arms, press hands into the ground while simultaneously lifting hips and squeezing glutes. Hold 2-3 seconds. 10-12 reps, 2 sets.

  • Figure four (Static Stretch)

    Lie on your back, lift leg one and place ankle of leg two on the knee of leg one. Grab under knee of leg one and pull, while simultaneously pressing hips to floor and perhaps pressing knee of leg two away from torso. Hold 30-45 seconds/leg.