Your hip is a ball and socket joint that is responsible for all of the movement in your legs, as well as the stability of your lower abdomen and trunk. It is comprised of your pelvic and thigh bones and the muscles of your hamstrings, quadriceps and buttocks. Stretching these muscles and their attached ligaments and tendons will help provide you with the ability to easily move your lower body, giving you the ability to burn all the fat necessary to get those curvaceous hips you've always wanted.
Seated Butterfly Stretch
This stretch, while difficult for some people, helps lengthen those muscles that move your legs towards your body from the sides as well as the muscles of your inner thigh. It is performed by sitting on the floor with both knees bent and the soles of your feet together. Reach out with both hands and grab the toes of both feet while simultaneously using your elbows to press down on your knees. Hold this position for 20 to 30 seconds, relax and repeat. As this stretch becomes easier you may want to use your arms to pull both feet toward your body while pressing down on your knees with your elbows.
Kneeling Hamstring Stretch
Like the name suggests, the kneeling hamstring stretch helps stretch the muscles of your hamstrings, those long muscles that run down the back of your thigh. Begin by kneeling down on one leg with the other bent at a 90-degree angle and the sole of your front foot on the floor. Keep your shoulders directly over your hips and press your hips and upper body forward to slightly straighten your rear leg. Hold this stretch for 20 to 30 seconds, relax and repeat on both sides.
Lying Hip Flexion
The hip flexion stretch helps you lengthen those deep muscles in your buttocks and down the back of your thigh. Lie down on the floor or an exercise mat with both legs outstretched and your feet about shoulder-width apart. Lift one leg while bending your knee and bringing it toward your chest. Your opposite leg should remain stationary while performing this exercise. Bring your knee as close as you can toward your chest and hold this position for 10 to 20 seconds. Relax and repeat with both legs. As this stretch becomes easier to perform, you may want to grab your bent knee with both arms and pull it toward your chest, but only if you can perform this stretch without movement in your opposite leg.
Hip External Rotation
This stretch is also performed while lying down on a table or the floor. Keep one leg straight and bend your other leg far enough that you can rest the sole of your foot on the floor or table. Your knee should be bent at approximately a 90-degree angle. Allow your bent leg to fall toward the outside of your body, using the force of gravity to place resistance on this stretch. Let your leg fall to the side as far as possible while consciously relaxing the muscles being stretched. Hold this stretch for 10 to 30 seconds and repeat 10 to 20 times. Repeat with both legs.
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