Hip Exercises
Exercise 4: extension of the leg up
Starting position: Position quadruped (four legs), arms bent or leaning on the elbows, not arched back or back released.The head is a continuation of the spine, eyes facing the ground.
Execution of Exercise: As you exhale, raise your leg, flex the foot, not higher than the buttocks, squeeze your glutes.Inspiring, slightly down leg (always stretched) and hold and touch the ground. If you have an advanced level, for more intensity, use a sinker or rubber band around the ankles.
Muscles worked: The medium and small buttocks ischios.
Drivetrain: 5 sets of 10 to 15 repetitions on each leg according to your abilities. At the end of each series, you hold the contraction around 15 seconds.
Exercise # 5: leg folded up
Starting position: Position quadruped (four feet), bent arm leaning on the elbows, not back arched back and released.The head is a continuation of the spine, eyes facing the ground. One leg is bent at right angles, flex the foot, the heel towards the ceiling.
Execution of Exercise: As you exhale, push the heel of the bent leg towards the ceiling. Well take out your glutes and keep the alignment of the spine. This should be done slowly and smoothly. If you have the facility to perform the movement, add a sinker.
Muscles worked: the buttocks, the upper leg and lower back ischios.
Drivetrain: 4 sets of 10 repetitions on each leg. At the end of each set, hold the position up for 15 seconds.
Tips:Use the little equipment that if you have a good practice. Take time to rest between each exercise (approximately 30 seconds). If you are short of breath or if you have difficulty with all exercises, do not hesitate to reduce the number of series and repetition.
Buttock Exercises (part 1)
