Hip Exercises

Hip exercises are the perfect example of this type of less-visible but highly functional focus. The hip flexors in particular are a small muscle group that play a big role in the body. They help to keep the hips in the correct position, and they’re working hard every time you step up a stair, do squats or just get out of a chair. Having strong hip muscles will also help prevent back problems: When the hips are in alignment, the spine is in alignment as well.

Decline sit-up

While you may have always thought of decline sit-ups as stimulating the abdominal muscles, they also call the hip flexors into play. As you lean back past a 180-degree angle, your hip flexors are automatically going to start tensing, preventing the body from falling back completely.

Keep in mind that the hip flexors are generally a much weaker body muscle, so it’s not going to take all that much weight to get them stimulated and progressing. Aim to complete two to three sets of 10-15 reps.

Back Stretches and Exercises

The pelvic tilt gently stretches the lower back.

1. Lie on your back and pull in your stomach so that your pelvis rolls and your lower back moves toward the floor.
2. Roll your pelvis in the opposite direction so that your back moves away from the floor.
3. Do these slowly and deliberately by counting. Count "one" as you move your lower back to the floor. Count "two" as you move into the neutral position. Count "three" as you move your pelvis away from the floor. Count "four" as you move into neutral.