A forward bend to stretch the hips

If you are doing a lot of exercises to shape and firm your buttocks, you may notice that your hip muscles are becoming tighter, especially if you don’t also stretch them out. When you finish your workouts, take a little extra time to stretch and loosen up those tight muscles. You’ll feel better and be less likely to sustain an injury.

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1 Sit on the floor with one leg crossed in front of the other. As you inhale, reach your arms out to the side and upward. Extend your spine by sitting very tall. (This also is a back-strengthening move because you engage so many back muscles.)

2 Keep your back straight as you slowly bend forward at your hips. Place your hands in front of you on the floor and move your chin down so you are looking at the ground. Feel the stretch in your hips as you continue to breathe comfortably. Hold for 30 seconds. Repeat with the other leg crossed in front.

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Karen Voight

Karen Voight can be reached at kvoightla@aol.com.