It has been a couple of weeks since I’ve written about my favourite exercises that helped me to get in shape.
Yes, we just love those squats and all the hassle-free muscle training they are providing, but once in a while everybody wants to play a bit with their routines and add new easy-to-do-at-home exercises that isolate glutes and give them a good training.
This week it’s a hip bridge, hip raise or butt lift!
With just a mat or a carpet on the floor you are able to easily train your glutes muscles at home! No equipment required :)
Hip raises train glutes, abs, hamstrings, core and back. So, what’s not to like?
Laying on the floor, feet flat on the ground and arms alongside your body, raise your hips slowly until your body forms a straight line from knees to abs. Ideally you want to hold this position for 20-30 seconds, but in the beginning it’s okay to start with just couple of seconds and increase it gradually as your muscles get stronger. Remember to use your butt and abs muscles only to raise your hips. Squeeze your glutes well throughout the whole exercise. Also make sure you hold your abs tight as if you were trying to suck them all the way into your back.
In the beginning I was doing 30 reps 2-5 sec each, now I hold the position for 20 sec and do as many reps as I can. It burns and it works, so give it a try :)
When you’re feeling stronger, alternate standard hip bridge with single-leg hip bridge (don’t forget to do it on both legs) and weighted hip bridge using a weight plate (as shown on the picture).
Illustration of workouts are created with WorkoutLabs.com – a useful and powerful tool to creating, downloading and printing out your workout routines.