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Often people say вЂњmove it or lose it.вЂќ This is definitely the case with hip and thigh muscles. Strengthening your hips and thighs can help to prevent serious injuries. In fact, one of the main causes of runner's injuries is weak hip muscle stabilization. Strengthening hip and thigh muscles can also improve the shape of your body and give you more self-confidence. Perform these exercises to strengthen your hip and thigh core muscles.
Stand with your back against a wall and your feet shoulder-width apart. Slowly bend your knees to do a squat. Do not bend your knees lower than a 90-degree angle. Hold for a few seconds and return to a standing position. Repeat five times.
Place your feet wide apart, slightly farther than shoulder width. Point your toes outward and hold your arms out in front of you. Slowly do a squat, keeping your body straight. Do not allow your knees to go farther than your toes. Come back up again. Repeat 10 times.
Place your hands on your hips while standing. Lift your right leg to the side until it is parallel to the floor, keeping your body straight. Hold for one second. Lower to the ground. Do this exercise 15 times. Repeat with the left leg. If you have trouble balancing, hold onto the back of a chair rather than keeping your hands on your hips.
Lie flat on your back on top of an exercise mat. Place your feet flat on the mat with your knees bent. Raise your hips while tightening your abs and thighs until your body forms a straight plane. Remain in this position for two seconds. Repeat 10 times.
Attach a resistance band to a firm object, such as a sturdy chair leg. Place the chair behind you, with the resistance band extended in your direction. Stand with your back facing the chair. Place the resistance band on your left foot. Pull your leg forward for two seconds, keeping your leg straight. Lower for two seconds. Repeat five times. Do the exercise again with your right leg.