Hip Raise and Back Strengthener

hip raise and back strengthenerHip Raise

 

Hip Raise

The benefit: It targets the muscles of your rear end, which can help make your belly flatter. The reason: When your glutes are weak—as they are in most women—the top of your pelvis tilts forward. This not only places stress on your lower back, but it causes your tummy to stick out—even if you don’t have an ounce of fat. Your fix: the hip raise.

How to do the Hip Raise: Lie on your back on the floor with your knees bent and your feet flat on the floor .   Now brace your core, squeeze your glutes, and raise your hips so your body forms a straight line from your shoulders to your knees.   Pause for 3 to 5 seconds—squeezing your glutes tightly the entire time—then lower back to the start.  Repeat Hip Raise 15 times

 

Back Strengthener

Swiss-Ball L Raise

The benefit: This exercise targets your upper back. By working these key muscles, you’ll improve your posture, shape the back of your shoulders, and look great in a backless dress.

How to do it: Lie face down on top of a Swiss ball so that your back is flat and your chest is off the ball.   Let your arms hang straight down from your shoulders, your palms facing behind you.   Keeping your elbows flared out, lift your upper arms as high as you can by bending your elbows and squeezing your shoulder blades together.   Your upper arms should be perpendicular to your torso. Without changing your elbow position, rotate your forearms up and back as far as you can.   Pause, then reverse the movement. If you can do more than 12 repetitions, use dumbbells

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

FRONT LUNGE PUSHOFF

 

 

 

 

Works core, glutes, hamstrings, quads, and calves

Grab a pair of 10- to 15-pound dumbbells and stand with your feet together and your arms at your sides.

 

Leading first with your left foot, lunge forward and lower your hips until both knees form 90-degree angles (A).

 

With your right leg, pull yourself back to standing as you raise your left leg until your thigh is parallel to the floor (B).

 

Balance on your right leg for one second, then return to start.

 

Do 12 to 15 reps, then repeat on the other side. That’s one set. Do three sets, resting for 30 seconds between sets.

Trainer tip: Contract your glutes and look straight ahead to maintain your balance.

 

 

 

 

 

 

 

 

 

 

 

 

 

LATERAL REVERSE LUNGE – REACH COMBO

 

 

 

 

 

 

 

Works hips, glutes, hamstrings, and quads 

Grab a pair of 10- to 15-pound dumbbells and stand with your feet together and your arms at your sides.

 

Keeping your right leg straight and your toes facing forward, lunge to the left and lower your hips until your left thigh is parallel to the floor.

 

Bend at the hips and lower the dumbbells so they’re on either side of your left calf (A).

 

Return to centre.

 

Next, perform a reverse lunge, stepping back with your left leg.

 

Bend at the hips and lower the dumbbells so they’re on either side of your right calf (B).

 

Return to start. Do 12 to 15 reps, then repeat, lunging with your right leg.

 

That’s one set. Do three sets, resting for 30 seconds between sets.

 

 

Call 0141 639 6648 to book a session
Caroline Brown

Caroline Brown

Personal Trainer & Owner at C & Believe Fitness
Exercising to me is a way of life, At C & Believe Fitness you will Feel Better within yourself, you will Feel Healthier and you will Feel Fitter. Call 0141 639 6648 / 07971 698 390 today or Email me at caroline@candbelieve.co.uk for a FREE evaluation of your fitness needs and goals.
Caroline Brown
Caroline Brown
Caroline Brown
Caroline Brown

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