Longer & More Straight Legs in 30 Days | 8 Best Exercises to fix false wide hip, 5 mins!【Eng Sub】

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.

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