hip and back warmup exercises flow

If you want to burn even more fat and calories during your workouts try a hip and back mobility exercises flow before your fatloss workouts.

This type of mobility exercises warmup is a bit more dynamic and not for people with severe low back issues. If you are new to this type of warmup you can start by performing 8-10 reps of each of the warmup exercises individually. Once you feel comfortable with each exercise you can combine them into either of the two flows you see below.



Hip and back mobility warmup exercises beg/int flow

child's pose to updog - draw the abs in and press back to sit on the calves and heels. Allow the low back to stretch and relax then slowly press back to hands and knees then shift forward into updog dropping the hips to the floor supporting your upper body with your hands. Allow the chest and abs to stretch, keep the shoulders down and breathe in as you look up and try not to lock the arms. Shift back and forth between both poses 8-10 times.

classic scorpion - lay on your stomach with your arms out in a T and breathe out as you relax into the floor then bend one leg and lift it across the opposite leg to touch the floor on the opposite side. Allow the hip of the working leg to lift up and open back but keep the other side, chest, shoulders, and head fully relaxed on the floor. Slowly lower and repeat 8-10 times on each side or alternate between sides.


back extension - lay on your stomach on the floor with arms in a T and breathe out as you relax into the floor then use the upper back muscles (squeeze the shoulder blades) to peel the head and chest off the floor as you bring the straight arms back with palms facing out. Slowly lower and repeat 8-10 times.

Combine all the exercises into a flow once you feel you have great technique with each exercise.


Hip and back mobility warmup exercises adv flow

plank position to updog - starting in plank with deep abs slightly contracted, squeeze the glutes as you drop the hips towards the floor to stretch your upper abs, chest, and neck. Breathe in as you drop the hips down into updog and breathe out as you raise back up to plank. Alternate between both poses 8-10 times.

updog to downdog - starting in downdog with deep abs slightly contracted, slowly drop into plank and then repeat the plank to updog sequence above then draw the abs in tight to lift all the way back to downdog as you breathe out. Do not stop at plank on the way back up.

downdog scorpion - in downdog position raise one leg up then bend the knee to open the hip and slowly lower back to downdog. Try 8-10 reps on each side then take a few seconds break before doing the other side or alternate between sides.

Combine all the exercises into a flow once you feel you have great technique with each exercise.