The Men's Health Little Book of Exercises by Adam Campbell

Author:Adam Campbell
Language: eng
Format: epub, pdf
Publisher: Rodale
Published: 2014-03-17T04:00:00+00:00

MAIN MOVE

Hip Raises

A

• Lie faceup on the floor with your knees bent and your feet flat on the floor.

• Place your arms out to your sides at 45-degree angles, your palms facing up.

• Make sure you’re pushing with your heels. To make it easier, you can position your feet so that your toes rise off the floor.

B

• Raise your hips so your body forms a straight line from your shoulders to your knees.

• Pause for up to 5 seconds in the up position, then lower your body back to the starting position.

• Push against the floor with your heels, not your toes.

• Squeeze your glutes as you lift your hips.

GET YOUR BUTT IN GEAR

If your hamstrings cramp when you perform the hip raise, it’s often a sign that your glutes are weak. That’s because your hamstrings are having to work extra hard to keep your hips raised. For best results, raise your hips and hold them that way for 3 to 5 seconds per repetition. Twice a week, do two or three sets of 10 to 12 reps.

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