Written By: Prerna Mittra | Updated : September 16, 2024 8:30 PM IST
Plan your week to include different kinds of movements. Mix up cardio, strength, and flexibility workouts. Try new activities like playing a sport, attending a Zumba class, or running in the park for cardio.
Malaika Arora workout session: When it comes to movement, it is crucial to take care of the spine and back, and also ensure the hip flexors are working properly. Nowadays, many people suffer from lower back and upper thigh pain, because of many reasons: poor posture, spending long hours at work confined to a chair, not getting enough exercises done, etc. Malaika Arora, who is a very active celebrity, does not miss a day when it comes to fitness. She knows how to prioritise the muscle groups in her back and legs, in order to keep them healthy, firm and toned.
The actor posted a video on Instagram sometime ago, in which she demonstrated five exercises that can alleviate the stress and pain in the back and hip flexors, and strengthen them. In order to make the exercises a little challenging, the fitness fiend strapped ankle weights before starting her workout session. Take a look at the video here.
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Arora, 50, performed five exercises:
In the first exercise, she was on the yoga mat, lying on her stomach. Lifting her upper body and legs, she twisted herself to one side while keeping her core intact. She placed her hands on her head.
In the second exercise, the mother-of-one managed to stretch her arms and legs while lifting them from the mat and then bringing them down.
In the third exercise, Arora lifted her left arm and right leg off the mat and repeated this for a few times. Next, she raised one of her legs -- on which was strapped an ankle weight -- over yoga blocks, making it a challenging exercise.
After that, she performed a variation of this exercise, wherein she lifted a single leg over yoga blocks.
Hip flexors refer to a group of muscles located in the front of the hip that play a crucial role in movement and stability. They are responsible for lifting the knee towards the chest (flexion); assisting in hip movement, such as walking, running, and climbing stairs; and maintaining proper posture and balance.
Experts warn that tight or weak hip flexors can lead to issues like lower back pain, hip pain or stiffness, poor posture, limited mobility, and increased risk of injury. Regular stretching and strengthening exercises can help maintain healthy hip flexors!
Ankle weights can be beneficial for hip flexor and back workouts in several ways:
Hip Flexor Benefits:
Back Workout Benefits:
Just like Arora, you must focus on controlled movements to avoid injury. Do not use ankle weights for high-impact exercises, and make sure to warm up before starting and stretch after the workouts. Remember to consult a fitness professional or healthcare expert to determine the best exercises and weights for your individual needs and goals.
Would you like to try these exercises?
