Hip circles

Rotate your hips in circles to warm up and loosen the hips and lower back before training.

How to do it

1. 01Stand with your feet wider than your hips, hands on hips and knees softly bent.
2. 02Draw big circles with your hips: to one side, forward, to the other side, then back.
3. 03Keep your shoulders and head fairly still so the movement comes from the hips.
4. 04Halfway through, reverse the direction; keep breathing.

Common mistakes

• Swinging the whole upper body — keep your shoulders still.
• Tiny circles — gradually widen the range within comfort.