Looking to tone that booty and burn those love handles? We have the super move for you: Hip Raises! This super move has many different variations that allow the athlete to add weights, resistance bands, and other tools to target specific muscle zones in the lower part of the body. This exercise targets the glutes, hamstrings, quads, hip flexors, and lower back muscles- making this move beneficial in strengthening the stance and movements of a boxer.
To help you master this super move, here are some tips for proper form:
- Lie down with your back on the mat. Bend your knees then keep them flexed with your feet flat on the ground at a hip-width distance apart, and ankles right below your knees.
- Push up with your heels raising your hips to the ceiling. As you raise your hips, you’re also tightening your glutes and feeling some resistance in your hamstrings.
- Hold this pose for a second and then lower your hips- do not let your hips touch the mat before completing your set. (Recommended: 3 sets of 10 reps wit 10 sec breaks between each set)
It’s a simple move, however it’s easy to get injured if done incorrectly or used with weights that are too heavy to start with. For beginners, it’s recommended that the athlete uses just their body weight as resistance at first. As the move becomes simpler you can add dumbbells to add resistance and strengthen your muscles.
Remember consistency is key to building strength and making this move easier!
