GLUTE LIFT EXERCISE WITHOUT ANY EQUIPMENT


Having strong muscles is a blessing. The hip joint is the most important in the human body. It allows us to walk, sit, jump, kick, and many daily activities. It also bears out body weight.

So we must make these major muscles stronger to perform the daily activity. If we have weak hip flexors, we can have difficulty maintaining a straight posture.

As well as back pain is a major concern if we have weaker hip muscles.

Let talk about few exercises which you can perform at home without any equipment. As I always talk about consistency is the key, so if you are looking for good results and want to get rid of back pain and bad posture and even want to add plus point in your personality. You have to be consistent, which means need to practice regularly. You can perform these exercises after every second day. (4 times a week for good results).


Repetition 8-15


Glute bridge-


Step1- Beginner


STARTING POSITION-:

Lie on your back on an exercise mat or the floor in a bent-knee position with your feet flat on the floor.

Start with your feet hip-width apart with the toes facing away from you. Press into your heels, push your pelvic upward by squeezing your glutes. Make sure your chest does not lift from the floor. Hold for a few sec Keep your core tight. Attempt to maintain this abdominal stiffness throughout the exercise.




Step 2- Progression (Advance)

when you complete step one. might take 3-4 weeks to progress in step 2


STARTING POSITION-:

Lie on your back on an exercise mat or the floor in a bent-knee position with your feet flat on the floor.

Start with your feet hip-width apart with the toes facing away from you, lift the left leg, and gently place both hands on the floor, press your right foot into the ground. At the same time press your right heel into the floor for more stability. Avoid pushing your hips too high as this generally increases the amount of hyperextension (arching) in your low back. (Repeat same with right leg). Gently contract your abdominal muscles to flatten your low back into the floor. Attempt to maintain this abdominal stiffness throughout the exercise.


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Thank you.

Health Coach/Nutritionist

Mona Singh



GLUTE LIFT EXERCISE WITHOUT ANY EQUIPMENT





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