Train With Nina

Do this for more OPEN HIPS 🤩

The 90/90 position is great for opening tight hips because it trains both external and internal hip rotation, which are often overlooked in flexibility training.🙈

Your front leg mainly works external rotation, while your back leg works internal rotation, helping your hips move more freely in different directions instead of only stretching in one position.

Better hip rotation can make squats, lunges, pancakes, middle splits, and everyday movement feel smoother and more comfortable.

And because you can add switches, rotations, and active leg lifts, 90/90 work helps you build not only flexibility, but also control in your new range.🤗

So if your hips always feel tight, try this routine:

✅ 90/90 position - move back leg forward and back 5/5x
✅ 90/90 position - knee to middle position 5/5x
✅ 90/90 position - lift back knee 8/8x
✅ 90/90 position - turn towards back leg 8/8x
✅ 90/90 position - lift back leg 8/8x
✅ 90/90 position - side bending 8/8x
✅ 90/90 position - forward leans 8/8/x

If opening your hips, improving your mobility, and getting closer to your front and middle splits is one of your goals, this is the perfect time to 👉 join my 2-Month Split Flexibility Program.🔥

You’ll get a clear step-by-step plan so you know exactly what to do instead of guessing or jumping between random stretches.

Click the link in my bio. 🥰

YOUR SHOULDERS NEED THIS 🤗

If you live an active lifestyle, good shoulder mobility matters more than you might think.

Whether you lift weights, practice yoga, do pole, work on handstands, or simply want to move better without feeling stiff overhead, your shoulders need enough mobility and control to move freely through a full range of motion.

When your shoulders move well, everything starts to feel smoother.

You can reach overhead more comfortably, improve your technique, build better control, and reduce unnecessary tension through your neck, upper back, and shoulders.

These are some of my favorite exercises to work on shoulder mobility:

✅ Shoulder dislocations with a resistance band
✅ Overhead arm lifts with a resistance band
✅ Opposite shoulder blade touches
✅ Internal and external shoulder rotations
✅ Lying angels

The goal is not just to become more flexible.

It is to build shoulders that are mobile, strong, and able to support the activities you love doing.

If you want to improve your shoulder mobility and move better overall, join my 2-Month Full Body Mobility Program. 🙌🏻

Inside, you’ll follow a clear, structured plan that works on mobility throughout your entire body, not just your shoulders.

If you’ve been wanting to work on your mobility properly, this is the perfect time to start.

Click the link in my bio to join.🔥

OPEN YOUR HIPS WITH THIS ❤️

If your hips feel tight, stiff, or limited, you’re definitely not the only one.

Tight hips are extremely common, especially if you spend a lot of time sitting, you’re new to flexibility training, or your body simply isn’t used to moving through deeper ranges yet.

That doesn’t mean you’re “bad” at flexibility.

It usually just means your hips need the right combination of mobility, strength, and consistent practice.

A few common reasons your hips may feel tight:

👉 Too much sitting can keep your hip flexors shortened and make deeper positions feel uncomfortable.

👉 Weak glutes and core can make your body compensate by creating more tension around the hips.

👉 Your anatomy matters too. Everyone’s hip structure is different, so some positions will naturally feel easier or harder from person to person.

The goal is not to force your hips open.

The goal is to gradually teach your body to feel stronger, safer, and more comfortable in these positions.

Try these exercises:

✅ Frog pose — push hips back
✅ 90/90 switches — move knees side to side
✅ Kneeling side lunge
✅ Butterfly — gently press knees down
✅ Pancake pelvis rotations
✅ Horse stance hold

Stay consistent and give your body time. Even short, focused sessions can make a big difference when you’re doing the right exercises regularly.

If opening your hips, improving your mobility, and getting closer to your front and middle splits is one of your goals, this is the perfect time to 👉 join my 2-Month Split Flexibility Program.🔥

You’ll get a clear step-by-step plan so you know exactly what to do instead of guessing or jumping between random stretches.

Click the link in my bio. 🥰

UPPER BODY MOBILITY 🤗

Upper body mobility plays a key role in maintaining good posture. When your shoulders, upper back, and thoracic spine are mobile, your body can stay in an upright and aligned position more easily throughout the day.

Limited mobility in these areas often leads to slouching, rounded shoulders, and a forward head position—common signs of poor posture.

Good mobility allows your chest to stay open and your shoulder blades to move freely, reducing stiffness and tension. It also supports better muscle engagement, so your postural muscles can do their job without compensation from other areas.

EXERCISES:
✅ Kneeling body twist
✅ Table top position + opening up towards ceiling
✅ Child's pose opening hands overhead to hips
✅ Table top to downward dog
✅ Plank shoulders shrugs
✅ Kneeling elbow down + open up

If you want to improve upper body mobility JOIN my 2 months Full body Mobility program.

CLICK the link in my BIO for more info.🔥

This is what your hip mobility is missing. 😍

Tight hips can affect much more than just your flexibility. They can limit your range of motion, make certain exercises feel harder, and even change the way you move in everyday life.

That’s why I love using lunge-based mobility exercises. They help you open the hips dynamically while also building control in the positions you actually want to improve.

Better hip mobility can help you move more freely, get deeper into your squats and lunges, improve your split progress, and reduce unnecessary compensation through your knees and lower back.

These are some of the exercises I’m using here:

✅ Side lunge + sit back to yoga blocks + rotation toward the back leg
✅ Low side-to-side lunges with yoga blocks
✅ Front-to-side lunge rotation in a low position
✅ Seated lunge leg lift + side opening
✅ Side lunge + sit back to yoga block + return up

If improving your hip mobility and getting closer to your splits is one of your goals, join my 2-Month Split Flexibility Program.🙌🏻

Inside, you’ll follow a clear step-by-step plan designed to help you improve your flexibility, mobility, front splits, and middle splits without guessing what to do next.

Click the link in my bio to join. 🔥

BACK STRENGTH 😍

Is your back as strong as it should be?

Even among fitness enthusiasts, back strength is often underestimated or overlooked. But the truth is—having a strong back is essential for a strong, pain-free life.

A weak back is one of the leading causes of chronic pain and injury, especially as we age or sit more throughout the day.

The good news? With the right exercises, you can build strength, improve posture, reduce your risk of injury, and feel more confident in your movement.

Prioritizing back training is one of the smartest long-term investments in your health and performance.

EXERCISES - 2 sets:
✅ Back extension with twist 8x
✅ Opposite arm and leg lifts 10/10x
✅ Back extension with side bend 8x
✅ Arch body scissors with arm slide 30 sec
✅ Back leg lift with opening legs 10x

If you want to improve Back strength JOIN my 2 month Back Flexibility Program.

CLICK the link in my BIO for more info and I'm super excited to see you inside the program.🔥

HIP FLEXOR STRENGTH ❤️

As you may already know, prolonged sitting keeps the hip flexors in a shortened position, requiring them to work constantly just to maintain an upright posture.

Over time, this can lead to fatigue, tightness, and even weakness in these muscles.

Incorporating targeted hip flexor strengthening exercises can help restore strength, improve blood circulation, and make your hip flexor stretches more effective.

It’s common to experience cramps when you first start these exercises—this is your body adjusting to the new movement.

If a cramp happens, simply stretch it out and keep going. With consistency, your muscles will adapt and get stronger.

EXERCISES:
✅ Pike leg lift over 3 yoga blocks (challenge yourself)
✅ Pike leg lift over 2 yoga blocks (high position)
✅ Pike leg lift over 2 yoga blocks (low position)
✅ Pike to straddle leg lifts over yoga block
✅ Pike to straddle leg lifts with hill tap to yoga blocks
✅ Lunge hip flexor stretch

If you want to improve hip flexor strength JOIN my 2 months Split flexibility program.

CLICK the link in my BIO for more info and I'm super excited to see you inside the program.🔥

HIP OPENING ❤️

Hip opening in the butterfly position is beneficial and necessary.

👉 1. Improves Hip Mobility - The butterfly position gently stretches the inner thighs, groin, and hip flexors, helping you to increase range of motion in the hip joint and counteract stiffness from prolonged sitting or poor posture.

👉 2. Releases Lower Back Tension - Tight hips often contribute to lower back pain, as the body compensates for poor hip mobility. Opening the hips helps to reduce stress on the lumbar spine and encourage proper pelvic alignment.

👉 3. Supports Functional Movement - Many everyday activities depend on hip mobility. The butterfly pose encourages better movement mechanics and improves posture and balance.

👉 4. Prepares for Deeper Poses or Activities - In yoga, sports, or mobility training, the butterfly position is foundational. It prepares the body for more advanced hip openers or athletic performance and helps reduce risk of injury during dynamic movements.

EXERCISES:
✅ Butterfly push knees down with weights
✅ Butterfly pose hold with weights
✅ Butterfly side bend with weights
✅ Butterfly forward leans with weights
✅ Buttetfly forward lean hold with weights
✅ Open lotus stretch, push knee down, ankle and hips on yoga block

If you want to open tight hips JOIN my 2 months Split flexibility program.

CLICK the link in my BIO for more info and I'm super excited to see you inside the program.🔥

BACKBEND 🤩 LAST DAY -55% OFF 🔥

Why Are Backbends So Challenging?

Backbends can feel tough for many people, and here’s why:

👉 Tight Shoulders and Chest: Restricted mobility in the shoulders and chest makes it hard to fully open the upper body, which is essential for a strong, safe backbend.

👉 Stiff Spine: A healthy backbend requires both spinal strength and flexibility. Prolonged sitting and poor posture often lead to stiffness, limiting your ability to create a smooth, controlled arch.

👉 Fear and Discomfort: Moving backward into a stretch can feel unnatural and even scary at first. The fear of overextending or injuring your back may prevent you from relaxing into the movement.

Building confidence in backbends takes time. Start with gentle mobility work, strengthen your core and glutes, and slowly increase flexibility in your spine, shoulders, and hips. With consistency, you’ll feel more open, stable, and in control.

EXERCISES:
✅ Half backbend rotation
✅ Kneeling shoulder opening with eleven arms
✅ Full backbend rotation
✅ Backbends from the floor
✅ Backbend rocks
✅ Backbend hold

👉 LAST DAY -55% OFF❤️
🎁 FREE one hour Handstand training as a bonus

If you want to achieve a backbend JOIN my 2 month Back Flexibility Program.

CLICK the link in my BIO for more info.🔥

SQUARE HIPS IN FRONT SPLIT 🔥LAST DAY -55% OFF 🙌🏻

When working toward a front split, one of the most important things to focus on is maintaining square hips—meaning both hip bones are facing forward.

Proper alignment helps distribute the stretch evenly between both legs, ensuring that one side doesn’t compensate for the other. This not only boosts your progress but also helps avoid muscle imbalances.

If your hips rotate or twist out of alignment, it can put unnecessary strain on your lower back, hips, or knees—especially when you’re pushing deeper into the stretch. That increases the risk of injury and slows your progress.

By keeping your hips square, you target the correct muscles—mainly the hip flexors and hamstrings—more effectively. This leads to better flexibility, safer practice, and a faster path toward a full, healthy front split. 🌟

EXERCISES:
✅ Couch stretch push hips down in lunge position
✅ Couch stretch rotate pelvis back
✅ Front split with bended back leg looking up
✅ Front split with bended back leg, sit on yoga block
✅ Front split with square hips and extended back leg
✅ Front split rotation to square hips

👉LAST DAY -55% OFF 🥰
🎁FREE one hour Handstand training as a bonus

If you want to achieve a front split JOIN my 2 months Split flexibility program.

CLICK the link in my BIO for more info.🔥