⭐️ Jessica Valant, physical therapist and Pilates teacher, offers you a 10 minute hip flexor stretch workout for anyone who has tight hip flexors! This hip stretch workout focuses on the hip flexors in order to increase hip flexibility and mobility. This hip flexor stretch workout is great for all levels! ⭐️

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Jessica Valant and Jessica Valant Pilates, LLC, recommend you consult with a physician before starting any new exercise program. The information given here is not meant to treat or diagnose any medical condition. Please stop if you feel any pain or dizziness. You understand that physical activity can pose a risk and by watching this channel and these videos you assume all risk and release Jessica Valant and Jessica Valant Pilates, LLC, from all liability.
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Follow-along stretching routine for tight hips and low back pain that you can do at home! Led by a physical therapist to improve mobility in your hips and alleviate tension in your back. Feel better in just 6 minutes as you follow along with me!

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Your hips should be very mobile. In fact, they are the second-most mobile joint in your body (shoulder being number one). When we don’t move them regularly into their end-ranges of motion, they can become “tight” and limited in their movement.

Oftentimes this can result in pain and discomfort and leave one more susceptible to hip injury.

However in my professional experience the more-common effect from hip tightness is lower back pain. You see – when the hips aren’t moving the way that they should that lack of motion is compensated for in the lower back. The lower back should be a very stable structure and when it has to be more mobile for the hips, tightness, pain, and discomfort usually follow.

With that understanding – one of the best things that you can do to avoid lower back pain and hip tightness is to maintain your hip mobility through a variety of effective stretches. That’s exactly what I wanted to provide you with in this video!

These are 6 of the best exercises to increase your hip range of motion, decrease your lower back tightness, and help you to feel better. I’ll demonstrate the whole thing for you in follow-along format, so grab a spot on the floor and let’s get to work!

STRETCHING ROUTINE FOR TIGHT HIPS AND LOW BACK PAIN

1:30 SINGLE KNEE TO CHEST STRETCH
2:30 PIRIFORMIS STRETCH
3:30 HAMSTRING STRETCH
4:30 HIP ABDUCTOR STRETCH
5:30 HIP ADDUCTOR STRETCH
6:30 HIP FLEXOR STRETCH

I hope these exercises help you to alleviate tension and pain in your lower back and hips.

Please be sure to leave the video a THUMBS UP if you benefited from it and SUBSCRIBE to Tone and Tighten so you never miss a new video when I put one out.

⭐️ MORE HIP VIDEOS YOU MIGHT FIND BENEFICIAL ⭐️
➡️ 8 EXERCISES FOR STRONGER HIPS: https://youtu.be/TH7XujK_ubs
➡️ HOW TO TREAT HIP BURSITIS: https://youtu.be/10djgkzwsFk
➡️ BEST EXERCISES FOR HIP FLEXOR PAIN: https://youtu.be/zTPfzlZbtz8

“Famous” Physical Therapists Bob Schrupp and Brad Heineck present How to Unlock Your Hip Flexors. How to Tell if They are Tight. Unlocking your Hip Flexors can decrease back and hip pain.
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Brad’s Book “Martial Arts Manual: For Stretching, Strengthening, Prevention, and Treatment of Common Injuries” is also available on Kindle. https://www.amazon.com/Martial-Arts-Manual-Stretching-Strengthening-ebook/dp/B0722J3PZL/ref=sr_1_fkmr0_1?ie=UTF8&qid=1494292881&sr=8-1-fkmr0&keywords=brad+heineck+martial+arts

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In this video, I tell you what the letters on the gear shifter mean. There will likely be letters beside the gear selector in your car, and those letters all mean something. Some of them are straightforward and well-known, and others aren’t. I explain what each of the most common letters mean on the gear shifter, and tell you what they do.

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Get ready for one of the best Home Ab Workouts of your LIFE! Let’s do this! A full body workout that you can do whenever and wherever you like!! You don’t need any equipment or weight.

This video is full length which means you can just follow along with whatever I’m doing. If you need extra rest, just pause the video. If you don’t need a rest – watch it the whole way through.

You can hit this home workout 2-3x per week – and if you wanted to keep active on your other days – be sure to check out my other workouts!

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On today’s episode of XHIT, fitness trainer Rebecca-Louise shows you how to start your six pack with ten minutes of intense core exercises. Learn how to get a flat stomach and lose weight at the same time with this quick, yet effective workout! Follow along and let us know what you thought!

Stay tuned to our channel for more episodes: http://goo.gl/c6p4j

Check out our other fun workouts:

1. Miranda Kerr Butt Workout: Victoria Secret Series: http://www.youtube.com/watch?v=tl4JR94ZdCY
2. Taco Bell Calorie Burner: Insane Workout: http://www.youtube.com/watch?v=aJuxvxv5lbA
3. Squat Challenge: 225 Squats to Burn 100 Calories: http://www.youtube.com/watch?v=uF_Apr5Ee9A
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5. 5 Minute Ab Workout: http://www.youtube.com/watch?v=D3au2wdRon4

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These are the best 6 pack ab exercises according to the science from a study done by ACE. This workout is great to do at home for men and women. You can do these top abs exercises with minimal equipment. To Lose belly fat you need diet as well
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Timestamps:
#6 Best Ab Exercise: Long Arm Crunch 0:55
#5 Best Ab Exercise: The Ab Roll Out 2:28
#4 Best Ab Exercise: Vertical Leg Crunch 3:27
#3 Best Ab Exercise: Crunches On A Exercise Ball 4:00
#2 Best Ab Exercise: Captains Chair 5:41
#1 Best Ab Exercise: Bicycle Sit Ups 6:28

6 Pack Ab Workout Video:
https://goo.gl/JdFPpG

So many different ab exercises are available for you to do but wouldnt it be nice to know which ones are the best & which ones are the worst. I mean after all if we can focus on the best exercises then we can get faster development of our six pack abs. Luckily ACE also known as the American Council on exercise conducted a study that tested out different ab movements & found which ones produced the best results. Ive been recommending certain ab exercises over others for a while now & its nice to see that every one of the exercises that they said work best are ones that I’ve been advocating for quite a while. This study was conducted several years ago but it’s a fairly in-depth study comparing 13 different exercises. The researchers primarily looked at muscle stimulation & activity & ranked the exercises from best to worst. So let’s jump right in with the top 6 best of the bests starting with number 6. The long arm crunch, this is one that I talk about all the time, & I highly recommend that you try it with a weight. The long arm crunch primarily focuses on working the rectus abdominus which is the muscle that most of us refer to as the six pack. You can do it without a weight but I recommend taking a moderately heavy weight load & pointing it straight to the ceiling. I recommend using a heavy weight because another 2009 study published in the journal of physical therapy in sport found that using weights for your abs can greatly increase stimulation of the rectus abdominus. Also using weights for your ab exercises allows you to progressively overload your abs just by upping the weight over time which is a necessary factor for any of your muscles to grow. So back to the long arm crunch you want to crunch up just enough to lift your shoulder blades up off the ground & then come back down while keeping your arms pointed straight towards the ceiling the whole time. It won’t take much to feel the burn from this exercise, but this is an exercise that I usually recommend doing a dropset with. Meaning you would do ten to twenty reps of weighted long arm crunches & then immediately drop the weight & perform twenty more reps with only your body weight & your hands stacked on top of eachother. If your wondering about the exact number of sets to do this exercise & the other exercises that Im about to talk about stayed tuned because at the end i’ll give you an excellent ab workout that includes these top 6 movements. But moving on next up on the list ranking as the 5th best exercise for six pack abs we have the ab roll out & the torso track. These are both pretty much the same exercise except one is done with an ab wheel while the other one is done on a slipper track. This is one that you probably won’t be doing with weights, but by training yourself to roll out further over time you can gradually put more stress on your abs allowing you to progressively overload your abs over time. To start this exercise get on all fours with your arms locked out the ab wheel directly under your chest. As a beginner do not roll out all the way because you can hurt your back. Once you get comfortable as a beginner sit your hips back to give you some leverage. Once your ready you can proceed to more advanced levels where you roll all the way out to the point where your body winds up being almost flat on the ground at the end of the movement. This is one of my favorite ab exercises & not a lot of reps are needed to break down a lot of muscle tissue & get stronger. Next we have the vertical leg crunch, but I usually refer to this exercise as the reverse crunch. Same exercise just different terminology. To perform this exercise start with legs straight up towards the ceiling & your hands either folded across your chest or preferably behind the head. Once again lift your shoulder blades up off the ground just enough and then lower back down. This is once again another exercise that I recommend progressing with weights as soon as possible. Once ready for a weight i recommend using a dumbbell & holding the dumbbell across your chest or putting the dumbbell behind your head to make it more intense. The third best exercise for abs according to this study was crunches on an exercise ball. When they say exercise

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