Start this on your back with your feet planted on the floor hip distance apart. If you are so inclined, put a weight on your pelvis.
Inhale to begin and press your hips off the floor as high as possible with your exhale; inhale and lower. Inhale at the bottom and repeat for 12-15 repetitions.
If your hamstrings and glutes need a bit extra after completing your set, press your hips up and pulse for 12-15 pulses, lowering your hips only 2-3 inches. You may also do this exercise with your heels lifted. Play around a bit and see what muscles are activated in different positions!
When you are done, hug your knees to your chest and relax!
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