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Exercises for the central muscles of the body
Last reviewed: 08.07.2025
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- Backward bends of the torso (develops the quadriceps, the muscles that flex the hips)
Kneel on a gym mat or soft carpet, hands on your waist. Resist the urge to squat and put the weight on your feet.
Your back should be straight and your legs should be bent at a 90-degree angle. Your head and back should be in a straight line with your hips throughout the exercise. Slowly lean back a few inches. Hold this position for 2-3 seconds, then slowly return to the starting position, repeat as many times as possible.
Watch the form of the exercise: Do not bend at the waist or lean forward - this will relieve the load from the front of the thighs.
- Standing Hip Stretch (stretches hip flexors)
Stand with your feet together and your hands on your hips. Step forward with one foot, about 70 cm apart. Your toes should point forward and your knees should be slightly bent. Gently bend your pelvis forward until you feel a moderate stretch in your thighs. Although this movement may seem easy, don’t overdo it: the hip flexors are connected in such a way that it takes very little effort to stretch them. Hold this position for 5 seconds, then switch legs and repeat.
Pay attention to the form of the exercise: Try to keep your legs at the same angle throughout the exercise.
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