The mobile hip joint is the basis of many exercises in sports such as swimming, yoga, karate, boxing, stretching, tai chi, etc. In addition, the muscles attached to this joint are actively involved in walking, jumping and running. Lack of freedom of movement in the hip joint leads to the development of diseases of the genitourinary and circulatory systems.
Also, with the “ossification” of this, the largest joint in the human body, excessive tension occurs in the kneecap, which provokes pain in the knees and back. In other words, to make your aerobics, gymnastics, or any other sport a healthy and enjoyable activity, you need to work on your hip mobility.
Before you begin exercises aimed at increasing the elasticity of the muscles and ligaments in the hip joint, you need to sensibly assess how mobile they are at the moment. There are a number of exercises that can serve as a criterion for determining the degree of mobility of a given joint: 
- Stand up straight, with your knees straight and slightly apart to the side. From this position, bend down as far as the joint will allow and hold in this position for a couple of seconds. If you reach the floor with the entire surface of your palm, then you passed this test perfectly. If you only touch the floor with your fingertips, then your level of flexibility is average, and if you don’t reach the floor at all, it’s very low.
- Press your back against the wall and lift one leg as high as possible, hold it in this position for a couple of seconds. If the angle between your legs is 90 degrees or more, then you have excellent flexibility. If this is an angle of 70 degrees, then your joint flexibility is average; if less, then it is poor.
- Lie on your back and bend one leg at the knee, leaving the other straight on the floor. Grasp your knee with your hands and pull it towards your chest as much as possible. If your thigh is in contact with your body, then the flexibility of the joint is at a good level; if not, then intensive training is required.
- Lie on your stomach and straighten one leg. Take the second one by the ankle with your hand and pull it as far as possible towards the buttocks. If your leg rests on your buttocks, you have excellent flexibility and mobility of the hip joint; if it doesn’t, you have poor flexibility.
- Sit on the floor so that your back is perfectly straight and your legs are straight on the floor. Spread your legs as wide as you can. If the angle formed between your legs is greater than 90 degrees, you have excellent hip flexibility; 90 degrees is average; less than 90 is poor.
- Lie on your back so that your elbows rest on the floor. Bend one leg so that you create a 90-degree angle between the straight leg and the bent shin. If in this position the knee of the bent leg touches the floor, you have remarkable flexibility and elasticity of the joint; if not, start training immediately.
- Sit on a chair and straighten your back. Place the foot of one leg on the knee of the other. By pressing your hands on the bent leg, determine the degree of horizontalness of the lower leg. If you were able to ensure that the knee of your bent leg is pointing straight to the side, your joint flexibility is excellent; if it sticks out diagonally upward, then the joint is not mobile enough.
Bodybuilding and exercises to develop hip mobility
When exercising on exercise machines, it is very important to have a flexible and mobile hip joint. Large weights and increased loads with an incorrectly aligned joint can have a detrimental effect on the bodybuilder’s health. That is why, when systematically lifting weights, it is very important to work out the ligaments and muscles located in the pelvis and hips.
1 Exercise
This exercise is good for stretching the ligaments in the hip joint.
Kneel down so that the bench is behind you. Raise one leg bent at the knee and place your shin on the bench. Make sure that the thigh of the second leg is parallel to the floor, and the angle between the shin and this thigh is straight. The back must be straight during this exercise. Stand in this position for 1-1.5 minutes, then change legs.
2 Exercise
Targets the soft tissues of the lumbar region, which also affect the mobility of the hip joint.
Pick up one pancake weighing from 15 to 25 kilograms. Lie on the floor and place the pancake on your stomach, slightly moving it relative to the center (5 cm to the side and 3 cm down from the navel). Leave one leg straight on the floor, and lift the one that is on the side of the pancake with bent knee up 10-15 times. Then change your leg, move the pancake to the other side and do the whole complex with the other leg.
Exercise 3
Aimed at softening the joint capsule and expanding joint mobility.
Take a wide resistance band and place it over a squat rack. Having formed a loop from the tape, thread your leg through it and pull it as close to the hip joint as possible. Step away from the counter until the band is taut, and step your free leg back. The other end of the tape should be fixed at a height equal to the height of your hip. Touch your hands to the floor in front of you. Perform 15-20 straightening and bending of both knees at once. Change legs.
Exercise 4
The starting position is the same as in the previous exercise, only both legs should be straight. Do 15-20 bends down in front of you, trying to touch your toes in front with your hands. standing leg. Change legs.
Exercise 5
Allows you to strengthen the ligaments and muscles of the thigh.
Place your leg through the loop, but lower the strap down the post. Place your feet at shoulder level. In this position, do 15-20 squats with a taut belt. Change legs.
Exercise 6
Aimed at improving the elasticity of the muscles of the rear thigh.
Sit on the floor and straighten your legs. Place a small ball under the thigh of one leg and roll it back and forth. Change legs.
Exercise 7
Attach a rubber band to the post, forming a loop at the end. Lie on the floor with your head facing up. Place your foot through the loop of the rubber band and do 15-20 straight leg raises and lowerings. Switch legs.
In yoga, there are a number of exercises (asanas) that have a beneficial effect on the hip joint. They help strengthen bone tissue, improve blood supply to the pelvic area, and increase the elasticity of ligaments. But any person who decides to practice yoga must understand for himself that yoga is complex technology, requiring special training and strict control of the instructor at least at the initial level. Otherwise, you may not only not help your body, but, on the contrary, harm it.
Baddha Konasana
Improves blood circulation in the back, abdomen and pelvic area.
- Sit on the floor and straighten your back so that your spine is perfectly straight. Pay special attention to the lumbar area: the stomach should not lean forward, but a “donut” should not form at the back.
- Spread your knees and place your feet tightly together. If the thigh does not lie on the floor, then place a blanket folded several times under the pelvis so that the knees and pelvis are at the same level.
- Rest your palms on a brick placed behind you or simply on the floor. Open your chest as much as possible, lowering your shoulder blades down your back. Freeze in this position for 1-2 minutes.
Virabhadrasana
This asana allows you to open up hip joints, relieve cramps in the leg muscles, improve blood circulation in the abdominal area.
- Raise your arms up to your sides and place your palms together. Spread your legs as wide apart as possible.
- As you exhale, turn to the right and turn your right foot 90 degrees in the same direction. In this position, bend the knee of your right leg until a right angle is formed between the thigh and shin. Make sure that the heel and knee of your right leg are at the same level. You need to stand in this position for 30-40 seconds.
- After this, smoothly return to starting position and turn in the other direction.
Gomugkhasana
Promotes the opening of the hip joints and improves the elasticity of the leg muscles.
- Sit on both buttocks and bend your knees. Take your left foot and place it under your right knee.
- Place your left foot on the floor with your knee pointing forward. Place your right foot behind your left knee and place it gently. Make sure both knees are in line.
- Lean on your hands to “rebuild” your pelvis. Make sure that you are leaning on two sit bones at once, and that your body is perfectly level.
- Now place both hands behind your back: the right one at the top and the left one at the bottom. Lock your hands together and hold for 30-60 seconds. Change hands.
- Perform the asana in the other direction.
Yoga mudra
Helps loosen the hip joints and improves blood circulation in the pelvis.
- Sit on the floor and bend your knees. If stretching allows, you can fold your legs into a “lotus”; if not, put the foot of one leg on the thigh of the other.
- Straighten your entire body and tuck your chin into the jugular cavity. Raise your hands up.
- Starting from the cervical vertebrae, begin to slowly bend your spine until your entire body takes the shape of an arc. Make sure that when bending you do not miss a single vertebra.
- Hold for 30-60 seconds.
- Coming out of the asana, rest your hands on the floor in front of you and begin to lift your body, also bending vertebrae by vertebrae, but in the opposite direction.
Upavista Konasana
Improves blood supply to all organs located in the pelvic area.
- Sit on the floor, spread your legs as wide as possible, turn your feet toes toward the ceiling, and straighten your back.
- Using the index and middle fingers of both hands, grasp the big toes of your corresponding toes. Make sure that both legs are lying on the floor with their entire surface. In this pose, try to stretch up at the waist.
- As you exhale, lower your body to the floor between your two legs, trying to touch the floor with your chest and forehead. Hold your body in this position for 30 seconds to a minute.
- To come out of this asana, you first need to place your palms on the floor in front of you, and then, gradually bending your spine from your head, completely straighten your back.
Utthita Parsvokonasana
Helps eliminate congestion in the hip joint and sacrum, and has a tonic effect on the leg muscles.
- Spread your legs wide, press your feet firmly to the floor, and spread your arms to the sides.
- Turn both feet to the right: right 90 degrees, left 60. In this position, bend your right leg until your thigh and shin form a right angle.
- Lower your right hand to the floor behind your right leg, and straighten your left hand and lift it up so that it forms one line with your body and covers your ear with your shoulder.
- Turn your chest to the left, look towards the raised hand, as if through it. The asana execution time is from 30 to 60 seconds.
- Return to the starting position and repeat the asana on the other side.
Bakasana
Improves blood circulation in the abdominal cavity and sacral area.
- Squat down, bring your feet together and press them to the floor.
- Lift your pelvis off the floor and try to balance your body enough to sit in this position.
- Spread your knees and lean your torso forward. Place both hands behind your knees and place your palms on the floor.
- With your elbows bent, lift your heels off the floor. The shins should be as high as possible.
- Lean forward a little more and try to lift your socks off the floor as you exhale. Hold your entire body weight in your hands for 2-30 seconds.
If you decide to professionally engage in any kind of sport, remember that one of the most important conditions for healthy activities is a harmonious, correctly aligned body position. You can achieve beautiful, even posture only when you have mobility in the strongest joint in your body – the hip. By regularly performing all the exercises, you will not only prepare good ground for sports activities, but also significantly improve your health.
We increase the mobility of the hip joints using video instructions
“Research has shown that exercises such as squats, lunges and calf raises work best on the leg muscles,” says Brad Schoenfeld, exercise physiologist and author of Love Your Legs. “However, many women do not include them in their workouts for fear of pumping up their lower body. But this is nothing more than a myth; there is not enough testosterone in their body to build big muscles. Secret proper training for sexy legs - in the right combination of exercises. Our workout is more than just a set of movements, it is designed in such a way as to engage various muscle fibers, forming the ideal relief.”
How does this work. Perform the complex 3 times a week, do all exercises sequentially, resting 30 seconds between them.
You will need it. A chair, 3 kg dumbbells and a towel.
2 of 9 | Lunge Squats
Place a chair about 2 meters away from you. Turn your back to him, place your hands on your hips, and take your left leg back and place your foot on the seat of the chair. Squat down with your right leg bent at a 90-degree angle. Make sure that the knee of the supporting leg does not go beyond the line of the foot. Make the exercise more challenging by bending your leg to only 45 degrees on the second rep and lowering yourself into a half squat.
3 of 9 | Bent Squats
Stand up with right side from the chair, place your feet width apart, place your right hand on the back of the chair. Rise up on your toes (lift your heels off the floor) and bend your knees at an angle of 90 degrees, at the same time lean back 45 degrees: your body forms a straight line from your knees to your shoulders, your abs tense.
Return to a vertical position, remaining balanced on your toes. Perform 2-3 sets of 15-20 repetitions.
4 of 9 | "Pistol"
Stand straight, feet shoulder-width apart, bend your elbows and bring your hands clenched into fists in front of you to chest level. Raise your right leg forward, keeping it at a height of 10-15 cm from the floor, legs slightly bent at the knees.
Squat down with your left knee bent 90 degrees while raising your right leg straight to hip level. If you find it difficult, you can lower your foot closer to the floor, but try not to put your heel on the floor.
Perform 15-20 repetitions, then change legs. Do 2-3 approaches.
5 of 9 | Dumbbell Squats
Stand straight, place your feet wider than your shoulders, spread your toes to the sides, hold one dumbbell with both hands in front of you at chest level, elbows bent and spread to the sides. Squat down with your knees bent 90 degrees. You can make the exercise more difficult by jumping back to the starting position.
Perform 2-3 sets of 15-20 repetitions
6 of 9 | Three Way Lunge
Stand straight, place your feet shoulder-width apart, clasp your hands at chest level, elbows bent and spread to the sides. Lunge forward with your left leg (the angle behind your knees is 90 degrees). Return to the starting position. Now lunge with your left leg to the left (pictured), with your right leg straight and your left leg bent at 90 degrees. Return to the starting position. Lunge your left leg backwards to complete 1 rep. Repeat the sequence on your right leg.
Perform 2-3 sets of 15-20 repetitions, alternating sides.
7 of 9 | "Good morning"
Stand straight, place your feet shoulder-width apart, hold the dumbbell horizontally with both hands on the floor at the chin line, press your elbows to your sides. Keeping your legs straight and your arms in position, tighten your abs and lean forward from your hips (back almost parallel to the floor). Return to the starting position.
Perform 2-3 sets of 15-20 repetitions.
8 of 9 | Single leg deadlift
After the holidays, each of us notices that the stomach no longer looks as attractive as in the summer, for example. After all, in the summer we go to resorts and look perfect. It's time to give it back to your belly beautiful shape. Stop being lazy! We have found very effective exercises for you. By doing them 3-4 days a week, you will make your tummy flat and strong. Let's begin!
1. Angle 90 degrees
Lie face up on the mat, bend your knees and feet at an angle of 90 degrees. Extend your arms and touch your palms to your upper thighs. Take a deep breath. As you exhale, tighten your abdominal muscles as much as possible, pressing your back firmly to the floor, touching your palms to your legs (note: your legs should not move). Hold for 1 count and then relax. Do three sets of 10 repetitions in a row. If you want to make the exercise more challenging, lift your head and shoulders off the floor each time you press your palms to your thighs. As you exhale, lower top part bodies. What’s most interesting is that thoughts during the exercises are also very important: imagine that you are drawing in your abdominal muscles from upper press up to the navel, as if you were trying to pull on very skinny jeans.
2. Resistance
Lie on your back, lift your head and shoulders off the floor, curling up on top chest, and look at the feet. With your palms clasped together, rest on the thigh of your right leg, which is bent at the knee. At the same time left leg raised at a slight angle parallel to the floor. Most importantly, your arms should provide as much resistance as possible to your leg. Perform three sets of 10 repetitions in a row. For those who like it “more difficult”: keep both legs straight, pressed to the top of the thigh, while performing the movement of the scissor exercise. During physical activity imagine that you have to press your leg to your back using your abs. At the same time, focus on resistance, which is done not only by your arms, but also by your abs.
3. Writing letters
At first glance it looks pretty simple exercise, but believe me, it will force extra body fat leave before our eyes. To do this, sit on the floor, knees bent, feet on the ground. Bend back to lift your upper body on your elbows (keep your back up) with your palms facing down. Raise your legs at a 90-degree angle (knees should touch) with your toes pointed. Slowly lower your legs (both hips should remain on the ground). Keeping your legs at right angles, lower them, then lift them up to the right, as if writing the English letter “U”. Repeat the exercise 20 times, alternating sides each time. Those who are not strong enough can perform a more difficult task - try to straighten their legs as far as possible (or even completely). As for thoughts: try to focus on breathing, which promotes proper tension in the abdominal muscles.
4. Raise ourselves
This exercise is also not one of those that is not as easy to do as it seems. At the same time, not only the abdominal muscles, but also others, are tensed. How to do it: Sit on a mat with your legs extended and your hands at the sides of your hips. Tighten your abs and lean on your hands, while smoothly begin to lift your torso a few centimeters above the surface. Bend your knees slightly, keeping your heels on the ground. Inhale - press your abs as close as possible to your back, exhale - fully extend your legs and try to stretch your hips beyond the line of your shoulders. Hold this position for 1 count. Next, bend your knees and return your hips to the starting position, gently lowering yourself to the floor. Perform three sets of 10 repetitions. Focus on lifting your hips with your abs, with your arms and legs just for support.
5. Double Strike
This effective exercise two-in-one will double your chances in the fight for perfect abs. To perform it, lie on your back, arms at your sides. Extend both legs up toward the ceiling, crossing your right leg with your left ( classic exercise“scissors”), the socks are extended. At this time, tighten your abdominal muscles as much as possible. Inhale - lower your legs 45 degrees, exhale - lift them above your head as if you are aiming with your toes to where the wall meets the ceiling behind you. Raise your hips, placing your hands on the floor for support. Pause briefly and slowly lower your back, moving your legs back to the starting position. This all counts as one repetition. For good effect you need to do three sets of 10 such exercises. If you find it too difficult, you can simplify the task by doing the exercises separately rather than in combination.
« »Ab exercise number one: With this exercise you can work out both the upper and lower abs very well.
Lie on your back with your arms along your body, palms down. As you inhale, raise your legs as slowly as possible at the same time as your shoulders. Do not lift your lower back off the floor. Raising your legs approximately 90 degrees, hold your breath while tensing your abdominal muscles as much as possible. As you exhale, slowly lower your legs down.
Ab exercise number two: pumping up the oblique abdominal muscles.
Lie on your back, bend your knees and pull them towards your buttocks, keeping your heels firmly pressed to the floor. Raise your shoulders and try to touch right hand right heel, left hand - left heel.
Ab exercise number three: lying on your back, raise your legs, bent at an angle of 90 degrees to the plane of the floor. There is also a 90 degree angle between your legs and body. Hands behind your head. Raising your shoulders, try to reach your right elbow to your left knee and vice versa. That is, perform twisting. This exercise helps to pump up the oblique abdominal muscles.
Ab exercise number four: lying on your back, spread your arms to the sides. This hand position will help you stabilize your body. Raise your straight (or slightly bent) legs at an angle of 90 degrees and move your legs left and right, trying to touch the floor with them. But try not to lift your lower back off the floor. And don’t be discouraged if you can’t touch the floor with your feet: this exercise also works as a stretch for the back muscles and over time you will succeed.
Ab exercise number five: For this very effective exercise you need a horizontal bar. Or wall bars. Hanging on the horizontal bar with your arms outstretched, try to raise your legs as high as possible. Ideally - up to the horizontal bar. Funny? But some people succeed, why are you worse?
Ab exercise number six: This is a variation of the previous exercise, a slightly lighter version. You need to raise your knees, not your straight legs, to your chest (that is, your legs are bent). These exercises are good because while pumping your abs, you are simultaneously under weight own body stretch your spine, which is extremely important for your back health. And you strengthen your hands, which is also useful, right?
Ab exercise number seven: for the very busy or the very lazy.
On the way to work or home, on the subway or minibus, sitting at the computer or finishing cooking borscht, rhythmically contract or relax your abs. Try to pull your abs in as deeply as possible, holding your breath as you tense.
Ab exercise number eight: pump up your abs without looking up from your favorite TV series. Sit on the edge of a sofa or chair, rest your hands on it, raise your legs in front of you. Bend and straighten your legs, trying not to touch the floor with your feet.
Ab exercise number nine: Lying on your back, put your feet up on the sofa. Cross your arms across your chest and lift your torso, trying to touch your knees with your hands.
Ab exercise number ten: get on all fours, your back should be straight, make sure that there is no deflection down and “wheel” up. This is very important! Exhale completely and pull your stomach in as much as possible. When you feel like your stomach is stuck to your spine, hold your breath for about 15-20 seconds. Then relax and take a breath.
ATTENTION! BEFORE USING ANY DRUG, METHOD OR TREATMENT METHOD, ALWAYS CONSULT WITH YOUR DOCTOR!
A few more articles from the section "
And, oddly enough, it’s us again, welcome! Today is about raising your legs in a lying position.
Wednesday on the calendar 16 November, which means it’s time for a technical note on . After reading, you will learn everything about the muscle atlas, the advantages and technique of performing the exercise, we will also find out the degree of its effectiveness and the advisability of including it in your press training program.
So, take your seats, we're starting.
Lifting legs in a lying position. What, why and why?
For some reason, people have it in their heads that if you want to change something in your figure, then the first thing you should do is run to gym and buy a subscription (and often semi-annually or annually). Arriving at the gym, the first thing a person does is start looking for equipment and exercise equipment that he understands. And dumbbells and barbells, as well as benches for presses and abs, come to the fore here. Moreover, they often hang quite seriously on the latest design, the Roman chair, hammering their abs until they lose pulse. In such cases, I immediately want to ask the question: “ Why the hell did you come to the gym?... Why do exercises in the gym that you can do at home?
Agree, it’s quite irrational to come to a fitness center and pay money for a membership. (or even a one-time lesson) and devote most of the time to abdominal exercises. Why? Yes, because most of them can be done at home. Which? - you ask. And I will answer you: for example, lifting the legs in a lying position, which we will talk about later in the text.
Note:
For better assimilation of the material, all further narration will be divided into subchapters.
Muscle atlas
The exercise belongs to the class of isolating exercises with a pull type of force and has as its main goal working out the muscles of the “lower” press.
The muscle ensemble includes the following units:
- targeted – iliopsoas;
- synergists – tensor fascia lata, sartorius, pectineus, rectus femoris, adductor long/brevis;
- dynamic stabilizers – hamstrings, calves;
- stabilizers - rectus and oblique abdominal muscles, quadriceps.
A complete muscle atlas looks like this.
Advantages
By performing the leg lift exercise in a lying position, you can expect to receive the following benefits:
- insulating training of the “lower” press;
- development of muscle strength in the abdominal region;
- development of hip flexor strength;
- improved mobility of the hip joint;
- improved balance and increased stability;
- support and strengthening of the lower back muscles;
- massage of the abdominal organs.
Execution technique
Lifting your legs while lying down is an exercise entry level complexity. The step-by-step execution technique is as follows.
Step #0.
Lay out a mat and lie with your back on the floor with your legs fully extended in front of you. Place your hands, palms down, under your buttocks. This is your starting position.
Step #1.
Inhale and as you exhale raise your straight lines (closed to each other) legs up to the corner 90 degrees. Linger on 1-2 count at the end point of the trajectory and, while inhaling, slowly lower your legs down without touching the floor. Repeat the specified number of times.
In the picture version, all this disgrace looks like this.
In motion like this...
Variations
In addition to the classic version, there are several variations of the exercise, in particular:
- lying on a bench;
- alternate leg raises;
- simultaneous lifting of arms and legs;
- leg and arm raises with dumbbells in hands;
- lifting the fitball with your feet.
Secrets and subtleties
To get the most out of the exercise, follow these guidelines:
- Make sure that throughout the entire movement your legs remain closed and straight;
- do not let your feet touch the floor;
- at the top point of the trajectory, pause for 1-2 bills and only then return to the individual entrepreneur;
- slowly and under control lower your legs down and quickly up;
- if it is comfortable for you, then place your hands under your buttocks or fix them next to each other;
- if you use the option of lying on a bench, then make sure that the tailbone lies on it and the legs hang down;
- do not use the exercise if you have ;
- breathing technique: exhale – to force/lift the legs up, inhale – to lower them down;
- numerical training parameters: number of approaches 3-4 , reps 20 .
We're done with the theoretical side, now let's look at some practical points.
Is lying leg raise an effective exercise?
The method of assessing the electrical activity of muscles allows us to judge the effectiveness of an exercise. EMG data (t-nation resource research, 2016 , USA) in relation to search best exercises on the press, they say (for the region of the lower rectus abdominis muscle) following:
- lifting straight legs while hanging on the bar - 124 ;
- raising straight legs while lying on a bench - 120 ;
- press roller – 103 ;
- crunches with weight lying on a fitball - 102 ;
- classic crunches with weight lying on the floor - 55,3 .
Evidence suggests that lying leg raises are a very effective exercise for developing “ lower cubes”, in addition, it perfectly loads the iliopsoas muscle, which athletes do not pay attention to at all.
Is it better to train your abs at home or in the gym?
It is impossible to give a definite answer here, because everything depends on the specific training program. The following rule can be used as a guide to decision making. If you exercise on a split system (separation muscle groups by day), then it is advisable to carry out abdominal training on days of small muscle groups (arms, shoulders) or on back days. If you work your whole body during training, you can do abs as a home exercise and not waste time on it in the gym. In any case, remember that if you are running out of time for training, you can always “score” your abs and “beat them off” at home.
Actually, we’re done with the substantive part, let’s move on to...
Afterword
Lifting the legs in a lying position is another exercise that we discussed in the technical series of articles. If until now you have only used press machines and structures in the gym, then it’s time to try something new. Will you try it, huh?
PS: Do you have any favorite abdominal exercises, which ones?
PPS: did the project help? Then leave a link to it as your status social network- plus 100 points towards karma are guaranteed :).
With respect and gratitude, Dmitry Protasov.
