Running is a form of exercise that offers many health benefits when it comes to burning calories and maintaining a healthy weight. However, to avoid muscle pain or injury, it is important to have a good foundation of health before exercising!
What many people may not know, when you activate your hip muscles before jogging, your hip muscles will better support your body and reduce the load on your hips, knees, and back! So, let Drinkizz guide you through a great exercise to practice before running, help increase the hip size and improve your posture with Fire Hydrants! (*)
Fire Hydrants are one of the most loved hip exercises because of how effective the exercise is for the hips without making your thighs bigger! Just do it regularly every day, and you will quickly achieve the results you want!
Instructions:
Step 1: Keep your legs and arms perpendicular to the floor; 2 hands shoulder-width apart. Tighten your belly in and look down at the ground
Step 2: Lift your left leg away from your body at a 45-degree angle. Keep your knee at 90 degrees.
Step 3: Lower your leg to starting position to complete 1 rep.
Step 4: Do 3 sets of 10 reps. Repeat with the other leg.
Note:
- Do not lean over, or arch your back but keep your posture straight
- Do not bend the elbow but keep the arm straight when practicing the movement
- If you can’t get your leg up high, just bring it up as high as you can! You will gradually improve in the next practice.
Benefit:
- Improve hip strength: Runners or even gymers can make the mistake of ignoring the hip muscles to work on other muscle parts without realizing the importance of strengthening your hip strength. Improving hip strength will help keep your bones strong, improve back posture, and reduce hip, knee, and back pain. Especially when the pelvis – the bone that connects your upper and lower body – is strengthened, your body becomes much stronger and more stable.
- Strengthens abs and core: The core is an extremely powerful muscle group that stabilizes the entire body, while the abs aid in moving the body. If you want to have a toned and strong body, or simply improve your daily activities, you need to exercise to stimulate your core and abs. This movement will help these 2 muscles activate so that you have a stronger and more beautiful body.
- A simple exercise that’s easy to do with no impact required: No weights or special equipment needed, this is a safe, low-impact move that limits the impact on joints. This is a powerful strength-building move that is less likely to cause damage, but also improves flexibility in the body!
Try to practice with other exercises to improve your body and get toned hips! Follow Drinkizz and O.N.E community for more useful exercises!
Source: (*): https://www.healthline.com/health/exercise-fitness/fire-hydrant-exercise#takeaway
