One of the most popular exercises for shaping beautiful and strong buttocks is lifting the pelvis lying down. This exercise, also known as the gluteal bridge, usually becomes part of complexes designed to work out the lower body.
The rise of the buttocks from a supine position is a variation of such a movement as a bridge. But, unlike a bridge, it does not load the spine.
Among its advantages, the following can be distinguished:
It can be safely performed by people who do not have significant physical training, as well as adolescents, children and even pregnant women. In the latter case, the load intensity should be reduced by reducing the number of repetitions. It is also recommended that you carefully monitor your condition, and if the slightest discomfort occurs, immediately stop exercising.
You should pay attention to the fact that the gluteal bridge refers to insulating exercises. For this reason, it is advisable to perform it in a comprehensive training of the lower body or combine with aerobic exercise (if your goal is fat burning).
Like any other exercise, lifting the pelvis should be done only after preliminary heating of the muscles. If you are doing it separately, as a warm-up, add 4-5 minutes of running in place or any other movements of medium intensity. Although, as mentioned above, it is recommended to do it after basic exercises.
In order to perform the exercise lifting the pelvis lying, accept the following position:
After this, start the exercise:
Tension in the back you should not feel.
During the movement, you cannot turn your head from side to side. This can cause injuries to the cervical spine. And just a muscle pull will be unpleasant. The gaze should be directed strictly up.
Keeping the indicated amplitude, do 15-20 repetitions.
Take a break for 1 minute and repeat the entire exercise 1-2 more times.
If your level of physical fitness is high enough, you can complicate the exercise by increasing the number of repetitions or adding an additional approach. You can also try an advanced version of this movement, namely lifting the pelvis with a barbell. Additional weights will give the buttocks muscles an increased load.
If you are not used to working with the barbell or do the bridge at home, use an ordinary dumbbell, kettlebell or other weighting device.
Grasp the selected shell with your hands and place it on the lower abdomen. Perform the exercise as described above.
In order to ease the tension of the lower back and avoid injuries, the gluteal bridge with dumbbells, barbells or other weights is best done with the elbows resting on the bench.
There is also an option - put your feet on a small stand.
This will lower the pelvis below, and therefore increase the effectiveness of the exercise.
As you can see, lifting the pelvis is a simple but very effective exercise. The first results from its regular and correct implementation will become noticeable after 1.5-2 months.
The shape of the buttocks will improve significantly, the muscles will become strong and will not lose their elasticity. Combining this exercise with aerobics, you will also be glad to reduce the size of your problem area.
If your goal is to strengthen and develop the gluteal muscles, use additional weights - a barbell or a dumbbell.