What Are Hip and Lower Stomach Muscles

The most well-known and prominent abdominal muscle is the rectus abdominis. It is the long, flat muscle that extends vertically between the pubis and the fifth, sixth, and seventh ribs. The rectus abdominis connects to the xiphoid process, a bony landmark at the bottom of the sternum.

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Jackson Sayers, B.Sc. (Kinesiology), discusses hip and lower stomach strength and flexibility exercises.

Quiz: Do You Understand Abdominal & Hip Strength?

Test your knowledge by answering the following questions:

Questions
True
False
1

The hip flexors include the iliacus, pectineus, psoas major, rectus femoris and sartorius muscles.

Explanation:
The hip flexors include the iliacus, pectineus, psoas major, rectus femoris and sartorius muscles. From walking to bending over, you use them in a variety of daily activities.
2

Any time you perform exercises that activate the abs, the hip flexors are activated as well.

Explanation:
Your core muscles are connected to the hip flexors. Any time you perform exercises that activate the abs, the hip flexors are activated as well.
3

There is no link between exercise and mental health.

Explanation:
Studies show that exercise may help reduce symptoms of stress, anxiety and depression. Exercise releases powerful chemicals such as endorphins and serotonin, which improve mood and feelings of well-being. It can lower cortisol (also called the “stress hormone”) levels and support nerve cell growth in the hippocampus, a region of the brain that helps regulate mood.
4

Seated knee extensions can be a good post-surgery exercise after a hip replacement.

Explanation:
Following a hip replacement, your physical therapist may recommend seated knee extensions to help strengthen the hip. Sitting on a chair, you will raise your surgical leg (ask your PT how many repetitions to do).
5

Avoid eating complex carbs before a workout.

Explanation:
Complex carbs will slowly release energy during and after a workout. Foods with simple sugars will break down quickly, which can result in fatigue. Look for foods rich in complex carbs such as multigrain bread, beans, bananas, berries and sweet potatoes.
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Hip and Lower Stomach Exercises

This variation of the lower body crunch is really great for the hips.

It really puts the hips into a position that maximize the flexibility of them and helps loosen them up. So get your neck supported, get onto your back, get your leg up onto the knee in a nice straight position, and from there you simply want to do a crunch.

It comes up, it goes down and what you’ll find when you first start out your range of motions probably is going to be a bit small, but as you start to loosen up, you’ll start to get a really nice lower body crunch out of it.

Repetitions are 10 to 15, go nice and slow. Contract your tummy, keep your upper body relaxed, and you’ll find that over time its a great exercise for not only getting some stomach work, but for loosening up your hips at the same time.

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Presenter: Mr. Jackson Sayers, Kinesiologist, Vancouver, BC

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