The hip raises They have become established as a fundamental exercise in any training plan. Although it seems like a seemingly simple movement, it involves very precise execution to perform it correctly and thus be able to enjoy the benefits it has on the core and lower body muscles. In this article, we tell you what they are and how you should do them. The technique also prevents injuries!
What are hip raises?
Although due to its execution, and even its name, we may think that it is only done to work the gluteus, the truth is that more muscle groups are involved. For this reason, and for the results when done correctly, it has acquired a great popularity in recent years.
During the execution of hip raises, and as happens in any other resistance exercise, it is necessary Pay attention to alignment of the entire body. In this case, we must lie on our back, and there must be a straight line from the shoulders to the knees.
How hip raises are performed
Below we leave you the steps to follow to do hip lifts correctly.
Initial position
Lie face up on a mat and bend your legs so that the feet are supported on the ground. The separation should be the same as the width of the hips. Make sure your arms are at your sides with your palms facing down, unless you are using weight, which you will need to hold.
Pelvic lift
Start by inhaling deeply, and When you expel the air, you simultaneously raise your hips. You must keep your abs contracted and go up slowly. Stay in this position for a second and verify that your body maintains the straight line that we mentioned from the shoulders to the knees.
controlled descent
To return to the starting position, descend in a controlled manner while taking a breath. Pay attention to your back, to prevent it from arching excessively. Ideally, the spine should be in a neutral position.
You can do three or four sets of 15 repetitions each. Adjust the amount and use of additional weight based on your fitness level.
Common errors in execution
Hip raises are not a particularly difficult exercise, but it is advisable to know their technique well. Make errors in execution increases the risk of suffering an injury. If our physical fitness is low, it is likely that we overload areas of excess such as the lumbar region. The next day, instead of feeling the benefits of exercise, we will have back pain. To avoid this, here we leave you the most common mistakes so you can take them into account.
Arch your lower back
You must avoid arching the lumbar area, both to avoid injuries and to optimize muscle activation. It is very easy to generate tension in it, so when descending you have to make sure that it does not curve, but rather remains neutral. When going up, you have to contract your glutes and abdominals.
fast descender
Going down quickly can cause sudden impacts on the lower back. At the same time, a controlled movement maximizes exercise effectiveness and reduces stress on joints.
Incorrect foot position
To have a greater stability, Also pay attention to the placement of your feet, which should be parallel and the same width as your hips. Otherwise, you would cause pressure on the pelvis.
Benefits of hip raises.
Due to their simplicity, it may seem to you that hip lifts do not have great advantages in terms of performance. However, you will be surprised to know that they have multiple benefits.
Core Strengthening
Gluteal and hamstring toning
Hip raises strengthen the glutes and hamstrings. Beyond aesthetics, Its functionality is improved on a daily basis.
Posture improvement
This exercise promotes a more upright and aligned posture, which helps take care of the spine, which is the main resentment when we spend many hours sitting working.
