The hip lift is a very good and effective exercise for strengthening and developing the abdominal muscles. Let’s see how it is done plus some tips.
This is an exercise that you should try in your abdominal training routines, it is complex to perform but it is a good complement if what you are looking for is to develop the abdomen efficiently.
Below I explain the step by step and some tips on how to perform the movement correctly and safely, in order to avoid injuries of any kind and get the most out of it.
Try to follow the technique correctly because this is the best way to achieve results in less time and safely; If you are just starting to train, perhaps the best option is to see other exercises for abs that are simpler to perform before trying this movement.
HOW TO PERFORM THE HIP LIFT?
- Lie on the floor with your arms at your sides.
- Now bend your knees around a 75-degree angle and lift your feet off the ground about 5 cm.
- Using your lower abs, bring your knees up keeping the curve at a 75-degree angle to your legs. Continue with this movement until you raise your hips off the floor by rolling your pelvis back. Exhale as you perform this part of the movement.
- Contract your abdominal muscles at the top of the movement for a second and then return to the starting position slowly as you inhale. It is important to maintain controlled movement at all times.
- Repeat the procedure for the recommended number of reps based on your training level and routine.
- The hip lift proposes to direct the effort to the rectum of the abdomen. This exercise also helps to strengthen the lower ones being very good for working the key muscles that help build the core of the area.
- The secondary muscles involved in this exercise include the thighs and hip flexors.
TIPS FOR PERFORMING THE HIP LIFT CORRECTLY
- As we said before, be sure to check the technique very well in this exercise; Progress slowly along the entire range of motion.
- Raise your hips just a few centimeters off the ground, it is not necessary to raise them much, you should feel the abdominal contraction when doing so.
- A simple way to feel the movement is to have your belly button tuck inward while flexing your buttocks while lifting your hips. Of course, do not raise the entire torso when you raise the hip.
- A common mistake is when performing quick movements or short movements, using them to gain momentum, causing you to raise your hips too far.
- Keep in mind that by performing the exercise with the knees bent and raising the hips and abdominals in a slow and controlled way, we manage to feel all the tension in the abdominal muscles, so be sure to avoid quick and sudden movements. You will see how in this way the progress will be much faster.