Hip raises are the exercises that shape you butt, and make you less susceptible to low back pain. These exercises train the muscle of your glutes and hamstrings. In addition, they are also considered as great core exercises since your abdominal and lower-back muscles are required to stabilize your body for the entire movement.
Starting Position (A)
Lie on the floor as shown in the diagram. Your feet should be flat on the floor.
(a) Generate the force with your heels instead of your toes. You can place your feet so that your toes rice off the floor to make it easier.
(b) You arms should be placed out to your body at 45-degree angles.
Second Move (B)
Initiate the movement by raising your hips so your body forms a straight line from your shoulder to your knees. While it is done, hold the position up to five seconds followed by lowering your body back to the starting position.
(a) Make sure you push your body with your heels, not the toes.
(b) Contract your glutes muscle to lift your hips.
Variation #1: Weighted Hip Raise
Perform this exercise by adding a weight plate on your hips to increase the difficulty.
Variation #3: Hip Raise with Knee Squeeze
You can place a rolled-up towel or cushion between your knees while performing standard hip raise. Then, hold it there for the entire movement. Make sure the cushion does not slip as you raise your hips until your shoulders and your knees are alighted.
If you fail to hold the object while you are raising your hips, this indicates that your hip adductors or groin muscles are needed to improve. Performing this exercise regularly without letting the cushion or towel to fall to the floor can help you to strengthen these muscles.
Variation #3 Hip Raise with Knee Press-Out
Use a 20-inch mini-band and put it above your knees as shown in the diagram. While performing this exercise, avoid your knees from touching each other.
(a) Pushing outward against a band increases the activation of your gluteus maximus and gluteus medius.
Variation #4: Marching Hip Raise
Raise your hip as shown in the diagram. After that, move one knee toward your chest and lower back to the original position. Repeat the movement with another knee alternatively.
Variation #5: Hip Raise with Feet on a Swiss Ball
Position your lower legs on a Swiss ball while performing the movement.