Beginner Calisthenics Mobility Routine | Part 1: The Hips
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- Опубліковано 27 вер 2024
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This is a beginner calisthenics mobility routine that's designed as an introduction to improving hip stability, flexibility and mobility. Whether you're trying to do the basic lower body exercises like squats and lunges or proceed to more advanced calisthenics exercises such as straight handstands, L-sits and pistol squats, having (minimally) decent hip flexibility and mobility will be imperative. If you haven't worked on mobility before and are a beginner to calisthenics, chances are you're not sure where to start. This video will show you exactly what to do.
To improve mobility in the hip complex, we focus on pelvic positioning during certain muscle activation. I explain how to hold posterior pelvic tilt and what it means. I then explain how to activate various muscles around the hip complex, such as the abdominals, hip flexors, lower back, gluteal muscles and more, while maintaining that posterior pelvic tilt.
Most of the exercises in this video are simple but don't let that fool you. If you are lacking mobility in the hips, you'll undoubtedly find some of these stretches and exercises challenging. Identify which ones to include in your mobility routine and make it a regular practice 3 times per week (or more).
Some of the stretches in this video:
- Half-kneeling hip flexor stretch
- Standing, seated & lying hamstring stretch
- 90/90 hip stretch
Some of the exercises in this video:
- Pelvic tilts
- Bent-knee marches
- Glute bridge
- Hip rotations
Working on mobility is NOT about pushing yourself hard. That's true for everyone and especially true for beginners. Improving mobility is a slow, gradual process, and you should approach it as "convincing" your muscles to improve their range of motion rather than "forcing" them. Take each exercise seriously, no matter how simple or trivial it may seem.
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Happy training!
-Ryan
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It would be awesome if you did a video one day on how you keep your house so clean with nice things and plants while having animals and children.
😂My wife and I both clean a lot (especially my wife)
@@MinusTheGym are you a househusband ?
@@mmmmkkkk1322 wtf does that mean? He has a job.
@@mmmmkkkk1322 cleaning one’s own house makes one a househusband?
@@baishya775 you don't understand what I mean ? it wasn't meant for people with limited understanding then
Me personally I love the whole working out at home it's amazing. What I like about working out at home is that you go at your own pace. I really like your channel because it feels so simple and it feels like I can actually do everything you talk about.
After years in the gym I now workout at home, so much better for me. I just don't have a lot of time, and now I can spread my workout throughout the day, while I do stiff like cleaning
I like doing stretches like these when I brush my teeth, so every morning and before bed. The standing hamstring stretch is my favorite since its so basic and challenging.
Your demonstrations are excellent.
These are great for lower back pain. Cheers.
Thank you so much I need this series ❤
Excellent routine. Thanks
This is absolutely helpful! All those presentations from super shredded monster guys are so intimidating. This lets me build up from scratch and supports my sense of needing a lot of core stability first.
Dude were you like fit aur moderately or bit fat or athletic / not athletic when you started , I am bit fat and not much athletic but wanted to start ..
You have saved me from weeks of agony. Your presentations are clear, simple and perfectly laid out. Thanks for doing this.
Great video. One key point the trainer missed is try doing these protocols with bare feet. Most shoes especially with elevated heel platforms don’t allow for full potential of the stretch. Also being bare footed allows for increased proprioception.
The last hip drill you showing this video is probably the best hip mobility and stability drill I have seen
And I say that from the perspective of a person fairly limited hip mobility, and weakness in the small muscles that this exercise will hit once you begin rising to the knees
So this is part 1, but where's part 2?
Thanks for sharing, man. I will try to incorporate them with my workout routine.
Hey Ryan gotta say that I love this video,everything is just welcoming, so easy so thoughtful I love the video. Actually all your videos.
eddie bower thanks! I'm glad you like it :)
Thank you
Very nice job !
Thanks for this content!
Thanks Ryan, this is a great video!
Very good explained exercises again.
Only one question: Do I need to warm up before I do these exercises?
Keep up the good work 👍
Bernd Webklo Thanks! And no warm-up is necessary, but if you have a foam roller it's great to roll for a few minutes beforehand. It makes the muscles more pliable and improves range of motion for the mobility work.
Great video Ryan, gave me some great exersises/stretches i will add to my early callstenics journey.
I integrate many of these things to my “temple garden yoga”, back health for myself, which I require disability level back pain management. If I’m not flat on my back, on a yoga mat, on the floor, for at least an hour of flat back stretches, I cannot function on a minimal level.
Thank you for kindly sharing these, very helpful. Subbed.
Hey Ryan, will you do a continuation of this series... ?
Yes. Stay tuned for more mobility starting next week. I made this video (hips) and a shoulder mobility video and then sort of dropped it because of low views, but now I'm getting lots of mobility requests. More to come!
@@MinusTheGym awww yeah! People never realize how important mobility is until they need it (myself included 😅)
Love your videos. Thanks!
Hi Johnny sins sir
I'm your big fan
I like the way you dedicated to your work
Thanks for motivating us🔥
Good work!!!
Great video! Glad I have found your channel!
Hey Ryan thanks for all the hard work you do. I was hoping you could do a video on how to correct excessive forward pelvic tilt without a gym?
Walter Payne this video will help correct excessive APT :) Focus on stretching the hip flexors a lot and also stretch your quads a bit. Then focus on the exercises I show for strengthening the glutes & hamstrings (glute bridge exercises) and abs (PPT holds).
@@MinusTheGym I still have to go through your play list. But can you do a video of your typical grocery trip if you haven't done one already.
🤩🔥
Thank very much for the video, this is what i am looking for... I work in the IT industry and I spend a lot of time sitting in front of a Laptop so this exercises definitely will help me. same question as Bernd "Do I need to warm up before I do these exercises? ". Thanks.
sampetrino Awesome! 👍 And no warm-up is necessary, but if you have a foam roller it's great to roll for a few minutes beforehand. It makes the muscles more pliable and improves range of motion for the mobility work.
Are you making more mobility videos?
Solid
For me I've been working out for about 2yrs of and on. Haven't really been as consistent as I need to. Alot of times its because of injury. First it was my shoulder,then it was my wrist,and it's been my wrist ever since. Its actually prohibited me from excelling in calisthenics like I want,regardless i still try and work around it.
Yea injuries suck, I’ve been trying ez stretches,I know it’s boring, and if I hurt my shoulder I do abs, planks and body squats, and if I hurt my leg I try bench press or flex hang,just exercising the parts that don’t hurt.
Some nice moves there Ryan. What's your thoughts on doing these first think in the morning, would you recommend later in the day? And would there be any harm in doing a cut down version of the workout on a daily basis? Cheers, Andy
Waymarker Bushcraft I personally like doing flexibility/mobility work in the evening because it helps me wind down and relax, but it's also great to do it in the morning because then you start off your day more supple for all your daily activities. So there's advantages to both, honestly. Do whatever's best for your schedule. And you can certainly do the routine daily if you feel up to it. My general rule of thumb: if I'm not sore tomorrow, I can do it again :)
Any advice for Bi lateral TKRs?
Would this be any good for my husband who has damage to the iliac crest, ilium and acetabulum?
For how many would you recommend this ? Also please post part 2.
Is there a part 2? I tried to search on your channel and didn't find it.
This exercises strengthen and streches every single muscle in hip? I have problem with very weak whole body but especially hips. I have hyperlumbar lordosis with anterior pelvic tilt, mini scoliosis and mi i kyphosis.
Hi...these corrections are great...I m gonna correct myself while doing the exercises...mainly bridges..
I get knee pain when I do squarts and lunges..what is the mistake I should stop doing inorder to prevent the knee pain..
I don't do more than 10-15 slow reps and I have 154cms height and weigh 53kgs..
Do u have a video on proper way to do squarts to avoid knee pain? Pls share.. thank you..
I've started your beginner calisthenisc workout at early january this year, so, when is good time to incorporate this routine: before exercies, in days between or there is no rule? :) Thanx for videos and keep up the good job! Greetings from Croatia! :)
lekulino thanks! :) I recommend doing mobility work on the days between (what I call "active rest days") but there really is no rule. If you're pressed for time, just try to include it whenever possible.
Is there a part 2? I can't find it.
Hii Ryan.i am following these exercise and they are really awesome but I am not feeling anything while performing the hip flexer does that mean I don't need to add it to my mobility list??
هل هذه تمارين أطالة
Hi Ryan,
Thank you for showing me how to stretch. I need it it!
JoseTheVegan on UA-cam
Please i have some questions can you answer them for me please 😢
DM me on Instagram and I’ll help as much as I can there. I’m @minusthegym on IG
Ryan,
What camara and editing software do you use?
Thank you!
JoseTheVegan on UA-cam
JoseTheVegan I'm currently using a Canon G7x Mark ii and editing everything in iMovie. A lot of people bash iMovie and say it's limited because it's native to MacOS, but it has plenty of features for me and what I'm trying to do.
Awesome! Keep it up! Would you like to be UA-cam friends? 😊😊😊
Lol Johnny Sins? Is that you?
the joke is getting old
@@ridethathorse2111 lol I'm new to his channel, didn't know it was the running joke!
This guy talks too slow - this video cut have been cut in half
Thank you ryan for each video you have shared with us up to now. I have learned so much from you and I hope you keep helping us for a long time
I want you to know I thank you very much
I sit a lot. I’m working on not putting my legs in weird positions while sitting. It’s hard.
Alex crosse Same here. I've spent a lot of time sitting cross-legged on the floor over the years. Still working on undoing that damage.
@@MinusTheGym - I thought sitting cross-legged (I mean as in meditation posture) is very good for flexibility of the lowe body. Could you please explain your comment a bit more. Thanks for your at home workout videos. They are very helpful.
I’m a mechanic, know a lot of people who live in there trucks cars, a lot of bad hips and lower body damage at about 50 years old, try getting up and walk it off frequently,minus the gym has a good stretching video also , these truckers can barely walk ,screw that!
Johnny ..?
Hey my body has been doing this instinctively after driving a truck for 21 years.
Thanks bro
COOL!🥶
great video thank you for the information it was very helpfull I just thought of starting calisthenics and this would help alot
Great video Ryan! Thanks a lot
Thanks man, very useful