Proper exercise to strengthen iliac muscles at home
Although this is often overlooked, the pelvis is the center of gravity of all movements in the lower part of your body.
Activities such as sitting for long periods of time at work or at home can cause pain in various parts of your body such as your back, hips and thighs.
In addition, weak hip muscles can lead to abnormal gait, knee, thigh or ankle injuries, and ultimately to your long stay at home and rest.
In this part of updatebody, we will cover 10 effective and easy exercises to strengthen iliac muscles, thigh and back muscles.
10 easy exercises to strengthen iliac muscles
- Bridge Exercise
This exercise is done to strengthen and reduce pain in the hamstrings, pelvic flexors, quadriceps and back.
Lie on your back.
Bend your legs and place the soles of your feet on the floor.
Slowly lift your torso off the ground by pressing your feet on the ground.
Make sure your hips and knees are in line with your shoulders.
Keep your buttocks and back muscles tight while doing this.
Hold your body at a distance from the ground for 2 seconds and then return to the first position.
Repeat this movement 10 to 20 times a day to feel the effective results on your pelvic and back muscles.
- Lie on your side and lift your legs
This exercise is done to strengthen the function of the muscles of the legs, quadriceps and pelvis.
Lie on the right side of your body.
Extend your right arm for more balance.
Raise your left foot as high as you can and keep it straight.
Gently move your left foot up and down.
Repeat this exercise 15 times.
Then lie on the left side of your body and do this exercise with your right foot.
Do this exercise every day to get rid of pelvic pain.
- Circular movements of the foot while lying down
This exercise works on your gluteal muscles and pelvic flexors to improve the flexibility, strength and range of motion of your muscles.
Lie on your back.
Then, bend your left leg and place the sole of your foot on the ground.
Lift your right leg and do circular motions.
Repeat this exercise with your other leg.
Do this exercise on each of your legs in 3 sets of 5;
That means a total of 15 circular motions with each foot.
Do this exercise every day to achieve amazing results.
- Single leg squat
This exercise is primarily effective in increasing the strength of your legs, and the buttocks and quadriceps muscles are targeted in this exercise and improve your balance.
Extend your arms in front of you and clasp your fingers together.
Stand up straight and spread your legs shoulder-width apart.
Lift one of your legs off the ground but do not bend it.
As if you want to sit on a chair, bring your body closer to the ground.
Control your distance from the ground, the pressure should be on your thighs and buttocks, not your lower back.
Pause for 20 seconds and then return to your original position, ie stand.
Do this exercise 15 times a day on each leg.
By increasing your physical strength and balance, you can increase the number of times you do this exercise.
- Butterfly movement while sitting
This exercise works primarily on your pelvis, inner thigh and back muscles to strengthen the flexibility of your muscles.
Sit on the floor with your knees bent, your feet on the floor, and the soles of your feet together.
Involve your abdominal muscles to strengthen your spine.
Take a deep breath and lean forward slightly.
Simultaneously, relax your knees and move them up and down slightly.
Take a deep breath and hold for about 20 to 30 seconds.
Keep your back completely straight and do not squat and bring your knees as close to the ground as possible.
At first, do this exercise 15 to 20 times a day, and with more strength and flexibility, you can gradually increase the number of times you do this exercise.
- oyster movement exercise
This exercise is done to strengthen the internal and external muscles of the thighs and also targets the buttocks and pelvic muscles.
Lie on your side.
Bend your knees 90 degrees.
Place the soles of your feet on top of each other.
Open your legs as wide as possible without twisting your back.
Hold this position for 15 seconds and then close your legs.
To have stronger muscles, do this exercise 15 times a day on each of your legs.
- Pigeon movement exercise
This is an effective exercise to reduce stress and tension in the pelvis and improves your flexibility, and also, this exercise targets the muscles of the thighs and buttocks.
Straighten your right knee and lie on your back.
Place your hands perpendicular to the ground.
Lift your left foot off the floor and lie on your back on the floor in the same position again.
In doing this exercise, bring yourself slightly closer to the ground.
Hold your position for about 5 seconds, then return to your original position.
Repeat this exercise 10 times a day on each leg.
- Combined bridge exercise
This exercise targets the hamstring muscles and the muscles of your spine in your lower back and helps to improve the position of your pelvis.
Lie on your back and put your hands next to you.
Bend your knees and place the soles of your feet on the floor.
Place your right foot bent over your left foot and lift your torso off the ground.
Make sure your hips are at the right angle to your knees and shoulders.
While doing this, keep your back and hip muscles tight.
Hold this position for about 3 seconds and then do this exercise with your other leg.
Do this exercise 10 to 20 times a day on each of your legs.
If you increase the flexibility of your body, you can increase the number of times you do this exercise.
- Move the lanyard along with the bench
This exercise is one of the best exercises to strengthen the leg and pelvic muscles.
If you do not have a bench at home, you can do this exercise by stairs.
Spread your legs shoulder-width apart.
Place one of your legs on a bench or step and stand on it while maintaining your balance.
Try to involve your butt muscles in doing this.
Keep your shoulders straight and do not squat while doing this exercise.
Then slowly descend the stairs or stairs with your other foot.
Do this exercise with your other foot.
Do this exercise 10 times a day with each of your legs.
You can also hold a dumbbell with each of your hands while doing this exercise to put more pressure on your muscles.
- Strengthen the back muscles
Stretching the hip or reverse raising the legs is an effective exercise to strengthen the muscles in the back of your legs.
Lie on your stomach.
Keep your legs straight and do not bend.
Lift your foot slowly off the ground while it is perfectly flat.
Hold your foot in this position for about 2 to 3 seconds, then place it on the floor.
Do this exercise 10 times a day on each of your legs.