Standing Arm & Hip Circle

1. Starting Position:
- Stand upright with your feet shoulder-width apart.
- Keep your knees slightly bent and engage your core muscles.
- Hold your arms in front of you at chest height with your palms facing each other.

2. Arm Movement:
- Begin by extending your arms straight in front of you.
- As you do this, circle your arms outward and upward, creating a wide arc.
- Continue the movement by bringing your arms back to the starting position.

3. Hip Movement:
- While performing the arm circles, start to move your hips in a circular motion.
- Shift your weight from one side to the other as you create the circle with your hips.
- Move your hips in one direction for a specific number of repetitions (e.g., 5-10 circles).

4. Switch Direction:
- After completing the desired number of circles in one direction, reverse the direction of both your arm and hip movements.
- Ensure to maintain a steady and controlled motion throughout.

5. Breathing:
- Inhale deeply as you lift your arms and move your hips, and exhale as you bring your arms back to the center.

6. Repetitions:
- Aim for 10-15 repetitions in each direction.

7. Cool Down:
- After completing the exercise, stand still for a moment, take a few deep breaths, and feel the stretch in your arms and hips.