The Secret to Strong Hip Flexor Muscles in 3 Easy Steps
Do you find yourself feeling tight around the hip every time you sit down? Do your thighs flare up when you squat and follow other lower body exercises too? This could be due to having tight hip flexor muscles.
The hip flexors are a group of muscles around the inner and upper thighs and pelvic region. They are notorious for becoming tight and easily damaged. Weak hip flexors can lead to a lot of force on the pelvis, causing issues like lordosis and pelvic tilting when sitting or standing up. As a result, the rest of your body begins to lose balance and affects the entire function of the lower body.
Experts claim that long-term sitting results in short hip flexor muscles. This is especially true when it comes to issues with aches and pains from hip joints. Additionally, sitting down can lead to poor blood circulation in the body, causing varicose veins, and swollen ankles. So what can you do about it? The good news is that it is never too late to strengthen your hip flexors and restore balance. Not only will you benefit from stronger muscles, you can also prevent injuries in the future. Here’s the secret to strong hip flexor muscles in 3 easy steps.
Reverse lunges will benefit the pelvic region and the knees. This exercise provides a dynamic stretch while you strengthen the core. Start by standing tall with your feet hip-width apart. Slowly extend your right leg behind you and lower your body into a lunge. Once you’ve reached your balanced position, engage your glutes and push back to a standing position. Repeat on the other leg and aim for 10 reps per side.
Standing Hip Flexion
This standing exercise requires an ankle strap to help your inner hips build strength. Start with the strap on your lower right leg and stand tall. Your right leg must be positioned behind your body as you lift your foot off the floor. As you control your movement, pull your knees up to your body and slowly lower your legs back to the floor. Repeat this step on the other leg and aim for 10 reps per side.
One of the most common exercises is the knee crunch. This exercise allows you to engage your hip flexors with the aid of an exercise ball. Start by placing your hands shoulder-width apart on the ground. Move your body as you position your shins towards the top of the ball and lift your hips. Remember to keep your back straight as you roll the ball on the floor. Extend your legs and repeat for 10 reps.
Aside from these simple exercises, there are other things you can do to help reduce the risk of hip flexor imbalance. If you live a sedentary lifestyle or sit for long periods of time, make a habit of moving every hour. Always remember to keep your body warmed up and stretched before any physical activity – your hips will thank you for it!