If you need a quick boost, this 15-minute bodyweight workout will help you to strengthen inner and outer hip muscles using the resistance coming from friction, a sponge ball, and a thigh band to create the isometric exercises. Weakness in these areas can cause tightness in the trunk and spine, making it more difficult to walk efficiently, raise arms overhead, stand on one leg, as well as supinate / pronate through the foot.
Some of the exercises in this video will be done standing, so feel free to use a wall or chair to assist with balance. These exercises are crucial for fighting gravity as well as transferring ground forces from the foot and legs into the upper body. These muscles attach onto the pelvis and femur and function together with spinal muscles for core strength.
This routine can be done anywhere, anytime. It can reduce fatigue after exercise, as a prevention from injury, and to help manage your muscle strength. This can also be used as a warm-up or as a workout in itself. Isometrics are the precursor to adding any load and challenge to our body.
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