Main Target : Hip Flexor (Upper Legs) and Gluteus Maximus (Butt)
Secondary Target: Quads (Upper Legs), Hamstrings , Lower Back ,Abs
Estimated Calories burnt: 13-16 calories per minute (depending on intensity and pace)
Description:
Start with the Mobility Pretzel exercise by standing with your feet hip-width apart. Cross one foot over the other and bend your knees, lowering your body down into a squat position. Hold for 30 seconds to a minute, breathing deeply. Repeat on the other side by switching the position of your legs. Then, move into the Figure 4 exercise by starting on your hands and knees. Take one knee out to the side and rest it on the ground, keeping your other knee bent at a 90-degree angle. Lean forward, stretching your hip flexor and glutes. Hold for 30 seconds to a minute, breathing deeply. Repeat on the other side by switching the position of your legs.
Disclaimer: Please note that the calories burn per minute values listed are estimates and may vary depending on individual factors such as weight, age, and fitness level. These values are intended to serve as a general guide only and should not be taken as exact values for every person
Note: As with any exercise, it's important to consult with a healthcare professional or certified personal trainer to ensure proper form and safety.