With all of these muscles working together we can see how it could be easy to have them take over when doing core work because as a group they out number our core muscles. We can start to decrease these muscles presence in our attempt at core work by stretching these muscles first. By elongating the muscle before we do core work it allows the muscles of the hip flexor to relax and not be so quick to take over for the core, giving the core an opportunity to gain strength. When doing the stretches try to hold the stretch for 60 seconds.
Plank position bring one foot to outside of arm. Maintain level hips and press hips towards the ground.
sitting down feet are as close to your hips as you can get them gently press down with elbows.
side laying quad stretch
Place hands on lower back to support it while leaning back. Be aware of over arching through back this is NOT a back bend.
Grab foot with hand and pull back lining your knees up with each other.
Place hands or arms on knees and gently press back.
Now that we have stretched the hip flexor let’s start to build strength. Over time we will be able to focus more and more on our core and use less and less hip flexors. Remember that it takes time and patience each time you will gain more strength and will be able to do these movements with ease.
Raise your leg off the ground and hold for 60 seconds per side. Keep your other foot on the ground and repeat on other side.
Hold the lunge for 20 seconds and repeat 3 times on each leg.
Pull your leg into your chest and hold for 30 seconds on each side.
Pull your knee up to your chest and hold for 30 seconds on each side.