Hip circles are a simple mobility exercise in which the hips are moved in a circular motion to improve flexibility and range of motion in the hip area. This exercise activates the muscles of the lower back, hips, and abs, and helps to distribute joint fluid, leading to better hip mobility and injury prevention.

Hip circles are ideal as a warm-up exercise before physical activities or as part of a mobility routine, as they gently guide the hip joints through their full range of motion.

The bird dog exercise is a bodyweight exercise that specifically trains core stability and coordination. In this exercise, the right arm and left leg, as well as the left arm and right leg, are alternately extended while keeping the core stable. This exercise improves balance and enhances control of the body's center, which is especially important for maintaining a healthy posture and preventing back pain. Since it can be performed without equipment, it's also ideal for home workouts. This exercise is particularly suitable for beginners, as it is relatively simple to perform yet still effective.