Together, the hip
flexors flex your hip, bringing your thighs and torso closer together.
The decline sit-up,
for example, targets your lower abs and hip flexors simultaneously. Leg lifts
work your hip flexors and lower abs from a position on your back. Knee crunches
work your hip flexors with the aid of an exercise ball. After placing your
hands shoulder-width apart on the floor, position your shins on top of the ball
and lift your hips to get your back straight.
Overview - Your hip flexor
muscles consist primarily of the rectus femoris-- one of the quadriceps on the
front of your thighs-- and the iliopsoas, which is actually a group of muscles
that includes the psoas major, psoas minor and the iliacus. Together, the hip
flexors flex your hip, bringing your thighs and torso closer together.
Decline Sit-ups - Hip flexor exercises
also work your abdominals. The decline sit-up, for example, targets your lower
abs and hip flexors simultaneously. Slowly lower yourself back down and repeat.
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Leg Lifts - Leg lifts work your
hip flexors and lower abs from a position on your back. Slowly lower them back
down, stopping just short of the floor. If you feel stress on your lower back,
place your hands under your tailbone.
Inner Hip Flexion - This standing inner
hip flexion exercise requires an ankle strap-- it's performed on one side of a
cable machine. Fasten the strap to your lower right leg and stand with your
back facing the weight stack. Slowly lower your leg back to the starting point
and repeat.
Knee Crunches - Knee crunches work
your hip flexors with the aid of an exercise ball. After placing your hands
shoulder-width apart on the floor, position your shins on top of the ball and
lift your hips to get your back straight.
Elbow Instep Lunge - Elbow instep lunges
work your hip flexors, thighs and glutes at the same time. Slowly step back to
the starting position and repeat with your other leg. Alternate back and forth
with each leg.
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