Hi everyone, I am April.
Today I'm going to share a set of easy
but very effective exercises
to fix false wide hip (Femur Internal Rotation)
Why do you need to fix the false wide hip?
Not only does it instantly
shorten our legs by a few inches visually
but it also increases our risk of injury in daily life and sports
For example, it is easy to sprain the ankle, and if you stand for a long time, you will have low back pain
or occasionally numbness of the lower limbs
I used to have the false wide hip also
That’s what I’m going to share with you today, which helped me get rid of the false wide hip
So follow me and start the exercises now
keep doing, you can also say goodbye to the false wide hip soon
OK, let’s start today’s exercises
While doing the exercises, let’s talk about
the causes of false wide hip and the effect and purpose of each exercise we do
The first exercise is
to stand with your feet close together
knees and toes pointing out
and then squeeze your butt
You can imagine squeezing your butt
to hold a piece of paper
One of the important causes of the false wide hip
is the incorrect postures in our daily life
such as the internal rotations of the knee joint
and sacroiliac joint caused by
the intoed gait while walking
and crossing legs while sitting
This exercise can pull the knee outwards
to eliminate the false wide hip
Pay attention to squeeze the butt
while also clamping the knee
tighten the abdomen, doing it very hard
The second exercise is Calm Shell Exercise
Keep our shoulder and ilium ( hip ) in a straight line
tighten the abdomen to maintain the stability of trunk
then lift leg using the power coming from the hip
This exercise can train our gluteus medius very well
The main function of gluteus medius is
to pull the sacroiliac joint outwards
so strong gluteus medius
can avoid the internal rotation of sacroiliac joint
and also avoid and eliminate the false wide hip
OK, let’s switch to the other side
As you see, I am using a resistance band
the resistance band can help us feel the exertion better
and effect of the exercise will be more significant
As we mentioned before
the gluteus medius
is one of the most important muscle groups
to provide stability for the sacroiliac joint
so the Calm Shell Exercise
is very important to fix the false wide hip.
So we should try our best to do this exercise
If you do it right, should feel sore from your upper hip
rather than the thigh
The next exercise is Prone Reverse Leg Raise
Lie on your stomach, relax, hold our heels together
use the power from butt to push thighs off the ground
Repeat for 30 seconds
This movement will also exercise the muscles of butt
One of the important reasons
for the formation of false wide hip
is the weakness of gluteal muscles
so we should do more exercises
targeting gluteal muscles
Well, the next exercise is
Glute Bridge With Squeeze to train our gluteus maximus
Make sure the feet and knees are closed
and then push the hip up
to make the thighs and body in a straight line
Make sure you’re not pushing from your thighs
the power comes from the hip and nowhere else
After the gluteus maximus is strengthened
it can also increase the stability of our ilium
thus avoiding and fixing the false wide hip
Also, this exercise can give you a booty
The next exercise is the Floor Glute Bridge
Lie on the ground
keep your lower back touching the floor
and then push your hip up
Please keep the lower back touching ground all the time
It will be very effective to strengthen
our controls to pelvic position
which means it can ensure
our correct postures of walking and standing
Also, it can fix the Anterior Pelvic Tilt
The third important reason
for the formation of fa lse wide hip
is that we often adduct our thights
resulting in excessive adduction
and internal rotation of the femur
so the coming exercises
are to fully stretch our adductor muscles
Let’s start with a Butterfly Stretch
You can feel the stretch on the inside of your thigh
with the palms of your feet facing each other
You can also hold your feet with both hands
push your arms and body forwards
to strengthen the stretch
Then there's the Squat Stretch
Open your feet wider than your shoulder
point your toes and knees out
then slowly squat down
until your thighs are parallel to the ground
At this time, put your hands together
and try to push your thigh outwards with the elbow
Hold for a few seconds
OK, stand up and squat again
Please make sure your back is straight, do not bend
OK, the last one is Frog Stretch
Separate the knees as far as you can
relax, and move your hips back and forth slowly
We can feel the obvious sore on the inner thigh
This exercise can also relax our adductors
and fix the false wide hip
Well, the exercises are done.
In the end, I would like to emphasize a key point
which is, we should pay attention to correct these incorrect postures in our daily life
For example, when you stand or walk
you should avoid intoed gait
and try not to cross your legs while sitting.
OK, this is today’s video.
If you like my video
please give me a thumb-up
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Then I will see you in the next video. Bye-bye.