Pumping: a short warm-up for hip mobility.

You don't have to hold static positions.

Most complexes for developing flexibility consist of static positions in which you need to stay for some time. This stretching does help increase the range of motion in the joints, but is not suitable for warming up before a workout, and also requires a slight warm-up of the muscles.

But warm-up in motion can be done at any time - even before the main lesson, even after it, and also just as a separate small warm-up.

How to do the workout

This complex includes only three exercises:

1. Changing legs with rising to knees - 60 seconds.
2. Moving the leg to the side with extension - 30 seconds per leg.
3. Swing in a deep lunge - 30 seconds on each leg.

It is important to move smoothly, control your movements and not try to exceed your range of motion.

How to do the exercises

Changing legs with kneeling

Sit on the floor, bend both knees and place your left thigh in front of your body and your right thigh behind it. You can fold your hands in front of your chest.

Lift your right knee off the floor and at the same time move your leg forward and straighten it. Then change legs - bend the right one and place it on the floor, and straighten and lift the left one. Move your left hip back, bend your knee and place it on the floor.

Lift your pelvis off the floor and straighten your hips completely. Hold for a second, then lower yourself back to the floor and repeat the same in reverse order. Continue until the end of the minute.

Moving the leg to the side with extension

Sit on the floor, bend your knees and place your right thigh in front of your body and your left thigh behind it. Lean on the floor with your right palm.

Lift your left knee off the floor, move it to the side and lift it as high as you can. Then smoothly straighten your leg at the knee, bend it again and move it back to its original position.

Repeat this exercise for 30 seconds, then switch legs and work for the rest of the minute on the other side.

Deep lunge swing

Stand on your left knee, push your pelvis forward and lower yourself into the deepest lunge possible. Feel the muscles in your groin and the front of your left thigh stretch.

Then swing back, place your palms on the floor, straighten your left leg and stretch your chest and stomach towards your thigh. After this, go into a deep lunge again. Continue in this manner for 30 seconds, then switch legs and continue for another half a minute.

Let me know how you like the warm-up. Do you feel that your hips have become more mobile?