10 Moves To Ease Tight Hips: Foam Roller For Hip Rotator http://www.prevention.com/fitness/strength-training/best-exercises-ease-and-prevent-hip-pain?s=5&?cid=NL_PVNT_1863440_10082014_exercisesforhippain_readmore
4 moves for flab-free arms! Make sure you are using heavy weights on your bicep/tricep curls. Push-ups can be done kneeling and quadrape can be done from push-up position (hands and feet instead of on knees).
How to Stretch the Hip Flexors - A common complaint among runners and cyclists is tight hip flexors, the area in front of the hips above the quads. Here's one of my favorite ways to lengthen that area, while also getting a subtle spinal twist — two great stretches in one!