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Wider hips...it may not be the most common goal of women who train but, I can promise you, there are a LOT of women out there who would LOVE to build wider hips without putting on a lot of fat! I'll tell you right now, it's not going to be easy but it definitely CAN be done!
Wide Squat This relaxing stretch targets both hips at once while opening up your lower back. Stand with your feet slightly wider than your hips. Bend your knees and lower your hips down toward the ground. If your heels don't touch the ground, roll up a towel or the back of your mat and place it under your heels for support.
To stretch your hips, hamstrings, and inner thighs, do a Wide-Legged Split. From Wide Squat, place your hands on the floor in front of you and inch your feet apart, making sure to keep your heels wider than your toes. Keep the soles of your feet flat on the ground at all times to protect your knees. As your hips get lower, you can prop yourself up with your forearms, and then move down to your shoulders (as shown). If your shoulders are on the ground, turn your head to the ...
Increase flexibility- 8 stretches to do the splits. Great for tight hips and hamstrings.
Sandbag Elevated Hip Bridge: A tough modification to hit your boot-eh! It’s even tough without the sandbag (you can use anything as extra resistance really: no sandbag needed! Just make sure it can sit on your lap without falling). add a mini-tricep dip at the top, bending your elbows just slightly. Tips: - Press through the heels, and tuck your hips under your pelvis to engage your glutes. - Hands directly under your shoulders: adjust for comfort
Top: You should be feeling a stretch in your calves. Raise one leg as high as you can. Ensure that you keep your leg as straight as you can. Do 12 reps for each leg. Bottom: Lie on your back with your right knee bent and foot flat on the floor. Place your left leg over top of your right thigh. Slowly raise your hips off of the floor as high as you can. Hold briefly, then lower. Do 12 reps for each leg.