Hip thrusts are probably the best for building strength and mass to the gluteus muscle group. If you are not yet strong enough to use a barbell, start using body weight and more add weight as your strength increases.
Main Muscles: Gluteus Maximus & Hamstrings
Key Points: – Rest the bar across your pelvis – Keep the back of your shoulders on the floor – Extend the nonworking leg out and keep it off of the floor – Drive your heel through the floor and push your hips as high as possible
Main Muscles: Rectus Abdominis, Transverse Abdominis
Key Points: – Try to get the balance between your upper and lower body through your center of gravity – Hold the medicine ball in front of your chest with both hands – Keep your chest high and core tight – Simultaneously lift your knees towards your chest while performing a sit-up – Toss the ball towards the ceiling while keeping your feet off the floor – Catch and repeat
This is a beginner’s exercise that will help create stability within the inner core and strengthen the muscles that support the spine. The further the resistance band stretches the greater the resistance, so it might take a moment to find your “sweet spot.” Be sure to keep your navel pulled in towards your spine throughout the entire movement.
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