Warm ups are essential as they free your body and muscles before rigorous workout sessions. Pre-workout mobility exercises provide you with a much needed boost for a competitive performance. Athletes perform stretching exercises as a part of their preparatory training sessions which is usually static. Non-moving flexibility or static stretching limits the body's efficiency and pace when moving.
Note that all warm up exercises should start at a steady pace and their intensity should be gradually increased. As you accomplish your seven minute warm up session, you will feel warmth spreading within your muscles.
After finishing warm up activities, switch to dynamic mobility exercises again, slowly intensifying your pace over the course of repetitions of the movements. Begin the exercises keeping all the swings and bends at low speed of movement. Gradually your mobility will increase, building up speed and making the moves more dynamic.
There are two exercises for hips: Hip Circles and Hip Twists
We would suggest that you learn and practice the different Lower Body Mobility Exercises under the supervision of a professional, so that he/ she can keep a check on your daily progress and can even correct you if you are not performing well or not able to get the desired results.