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Dirty dog

The dirty dog involves your abs, butt, and hips. It´s a great exercise to prepare the body for activity.

Come to a hands and knees position. Engage your abs. Keep your spine in a neutral position; avoid any excessive sagging or arching. Pull the shoulder blades toward your hips.
Exhale. Keeping the knee bent, slowly lift the knee outwards and upwards toward the side. Try to move the leg without causing movement in your torso. Hold this position briefly, while keeping a stable torso and head level with your spine.
Inhale and slowly lower your knee back to the floor.
Repeat and switch legs.


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Side Leg Swings

This exercise warms up and stretches the hip flexors, hip extensors, hip adductors, and hip abductors.

Facing a wall or other support, brace the body with both arms outstretched at shoulder level. Stand upright, keeping the back straight. Keep the body stable and balanced. A slight forward lean is okay during Side Leg Swings, but avoid bending forward at the waist or rounding the back.

Swing one leg to the side of the body, extending to a comfortable height.

Swing the leg back, crossing in front of the body.

Increase the range of motion gradually until reaching the maximum comfortable height.

Swing the legs fluidly without bouncy or jerky actions.

While both legs should be fairly straight, the knees shouldn’t be locked.


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Dynamic seated Butterfly stretch

The butterfly stretch is one of the simplest stretches and works on your inner thighs, hips, and groin. It improves your flexibility for a variety of motion sports.

Sit on the floor or mat with your legs folded in front of you in a diamond shape with the soles of your feet together. Sit as upright and tall as possible, engage your abs stabilizing your spine. Keep your head aligned. Place your hands on the top of your feet.

In a controlled and fluid motion, move the legs slightly inward and toward each other and then contract the outside of the thighs to press the legs down back towards the floor, stretching through the inner thighs.

Continue this closing and opening of the legs about 12-15 reps.


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Kneeling Hip-flexor Stretch

Your hip flexors are located on your upper thighs just below your hipbones. These muscles allow you to bend at the waist and to lift your knees. Stretching your hip flexors prevents both hip and lower back pain.

From a kneeling position, bring the left foot forward making sure that the left knee is over the ankle and the hip is bent about 90 degrees. Place both hands gently on the left thigh to help maintain a straight, tall spine.

Pull your shoulders blades down and back. Engage your abs to brace your spine. Keep your pelvis stable. (Do not allow one side to shift higher or lower than the other side). Lean forward into your left hip while keeping your right knee pressed into the ground.

Hold the stretch position. Complete on one side before alternating to the other hip.


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Side Lying Hip Adduction

A great exercise for our glutes and hips. No equipment needed.
Lie on your side on a mat/floor with your legs straight and your feet stacked in a neutral position. Your lower arm can be bent and placed under your head for support. Your upper arm rests upon your upper hip or in front of you for stability. Your hips and shoulders should be stacked up and aligned vertically to the floor.
Exhale and raise the lower leg off the floor. Keep the knee straight and the foot in a neutral position. Do not allow the hips to roll forward or back. Both knees should be “looking” straight ahead. Continue raising the leg until the hips begin to tilt, the waist collapses into the floor or until your feel tension develop in your low back or oblique muscles.
Inhale and return the leg to your starting position. Repeat.
Due to the limited movement at the hip joint in this direction, the leg need only rise a few inches off the mat/floor.


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Side Lying Hip Abduction

And old and excellent exercise to work our butt and hips with no equipment.
Lie on your side on a mat/floor with your legs straight and your feet stacked in a neutral position. Your lower arm can be bent and placed under your head for support. Your upper arm rests upon your upper hip or in front of you for stability. Your hips and shoulders should be stacked up and aligned vertically to the floor.
Exhale and raise the upper leg. Keep the knee straight and the foot in a neutral position. Do not allow the hips to roll forward or back. Both knees should be “looking” straight ahead. Continue raising the leg until the hips begin to tilt, the waist collapses into the floor or until your feel tension develop in your low back or oblique muscles.
Gently inhale and gently return the leg to your starting position. Repeat.


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Lying Oblique Crunch with Resistance Bands

This is an effective exercise for our obliques and hip flexors.

Anchor the band at the bottom of the door. Attach each end of the band to an ankle strap.

Fasten an ankle strap around the bottom of each foot and lie on the floor on your side, with one foot stacked on top of the other. For stability place your bottom arm straight out to the side with your palm down. Position your top arm with your hand behind your head and elbow pointed straight up.

Exhale and gently pull your knee on top away from the door up until your thigh is perpendicular, and calf is parallel to the floor. At the same time crunch your body up and touch the elbow of your top arm to your top knee. Do not pull your head as you crunch.

Inhale as you return to starting position. Repeat


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Stability Ball Hamstring Curl

An excellent exercise for your hamstrings with no weight.
Lie on your back on a mat, placing your lower heels on the top of the stability ball. Your feet should be lined up with your hips and your toes pulled slightly toward the ceiling. Contract your abs and extend your arms out to your sides with palms turned to the floor to help stabilize your body during the exercise.
Lift your hips up off the floor. Press your heels into the ball for additional stability. Do not lift the hips so high that the lower back begins to arch. Continue to press upwards until your body is in a straight line from your heels to your shoulder blades.
Exhale and gently bend your knees and pull the ball toward your hips. Your toes may point away from your body in this movement. The hips will continue to lift as you pull the ball toward your hips. Keep the torso stable.
Inhale and slowly press the ball away from your hips until the knees are straight, stabilizing with the core, hamstrings, glutes, and arms. Repeat.


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Squat with Resistance Bands

The squat is a compound, full body exercise that trains primarily the thighhips, and butt,  as well as strengthening the bones, ligaments and insertion of the tendons throughout the lower body. Squats are considered a vital exercise for increasing the strength and size of the legs, as well as developing core strength.

Squats with resistance bands offer many options and are super effective. You can do bands squats with arms up, arms down, connected to the bottom of the door and so on. If you are used to heavy squats with weights, you will LOVE squats with bands. The pain in your knees and back will be considerably less.


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Stability ball hip crossover

The stability ball hip crossover increases rotational strength of the midsection. The exercise targets the core, hips, and lower back while also improving balance and stability.

Lie flat on back with arms outstretched to your sides. Bend your knees to 90 degrees and prop your lower legs on the ball.

Exhale and gently roll your legs to one side in a controlled manner. Pause, and then slowly roll to the opposite side as you inhale. Repeat.


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