The hips and buttocks are one of the most problem areas of the female body. On them, in the first place, excess weight is noticeable. Special exercises for tight hips can deal with this problem. To make your hips and buttocks attractive, you need regular training. Ideal solution will be a comprehensive training, including exercises for the buttocks and the hips. It should be done 2-3 times a week, while observing a good diet for weight loss. So, you should try these 7 foam-roller exercises to stretch tight hips. You will like the results:

Hip Flexor Rollout. Lie on the floor with your face down. Place your foam roller under your hips. Bend your left knee to the side and take small back-and-forth and side-to-side movements.

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Figure 4. Sit on the foam roller, place your palms on the floor behind you, bend your left knee and place your left feet on your right leg. Take small up-and-down and back-and-forth movements.

IT Band Release. Sit on the foam roller on your left side. Place your left palm on the floor behind you and your right palm on your hips. Your left leg should be straight, your right knee should be bent. Slowly roll up on the foam roller.

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Adductor Rollout. Lie on the floor with your face down, bend your left knee to the side and place it on the foam roller. Slowly begin to roll the foam roller in towards your groin.

Prone Quad Release. Take a forearm position, but place the foam roller under your lower hips.

QL Release. Take a side plank position with the foam roller under your side. Bend your right knee and place your right feet behind your left leg.

Supine Hip Flexor Stretch. Lie on the floor and place the foam roller under your lower back part. Bend your right knee and pull it to your core.

#1. Hip Flexor Rollout

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Credit: BetterMe

#2. Figure 4

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Credit: BetterMe

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#3. IT Band Release

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Credit: BetterMe

#4. Adductor Rollout

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Credit: BetterMe

#5. Prone Quad Release

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Credit: BetterMe

#6. QL Release

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Credit: BetterMe

#7. Supine Hip Flexor Stretch

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Credit: BetterMe

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