First of all, of course, you should see a doctor. But after he recommends physical exercise, you can try this complex.
Do this set of exercises four to six times a week, not in combination with cardio. To do this, you don’t even need to visit the gym: from the additional equipment you only need a horizontal bar.
Do two or three approaches in each exercise, resting no more than a minute between sets.
Hip flexor stretch
Get on your left knee with your right leg outstretched far forward. Bend it at the knee and transfer your body weight onto it. Place both hands on the thigh of your right leg and fix your lower back. Without bending in the spine, lower the pelvis as much as possible and lean forward slightly. Breathe evenly. Hold this position for 15-30 seconds, and then do the same for the other leg. This will be one approach.
One-legged glute bridge
Lie on your back, bend your legs at the knees to a right angle, put your hands on your belt, keep your elbows on weight. Without changing the position of your knees in space, stretch your left leg. Straining your buttocks, lift your pelvis as high as possible, wait for a second, lower it, barely touching the floor with your buttocks, and repeat the lift. After doing 12-20 repetitions, change your leg and repeat the exercise in mirror mode.
Lie on your right side. Straighten your legs and hold them together. Leaning on your forearm at right angles to your body, lift your pelvis off the floor, and place your left hand on your belt. Pull in your stomach, tighten your buttocks, keep your legs in line with the body. And hold in this position for 30 seconds. Without rest, turn onto your left side and repeat the exercise, leaning on your left forearm.
Stand in a step with the right leg a long step in front. Put the left one on the toe, stretch your arms above your head. Without leaning forward, bend both legs into a lunge. With your left knee almost touching the floor, return to the starting position. Do 15-20 reps, change times, and do it again.
Superman on the floor
Lie on your stomach on bare feet or just on the floor. Straighten and connect your legs, straight arms – in front of you. Bending slightly in your back, lift your knees and upper body off the floor. Without lowering, turn your right hand to the side and back until you touch the palm of your right thigh. Return your hand to its original position and lower it. Repeat the same with the other hand. Do 10-15 reps for each.
Reverse grip pull-ups
Without jumping, hang on the bar, grabbing it with a reverse grip (palms facing you). Pull yourself up, trying to raise your chin above the horizontal bar. Return to the starting position under control and repeat. Do as many repetitions as possible. Important: throughout the entire approach, do not relax the muscles surrounding the lower back.