How to improve the stiff? – GOOD SHAPE

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The stiff is an exercise that works the glutes and the back of the thighs. In addition, it provides strengthening of the lumbar, abdomen and improved stabilization.

To perform the stiff movements, it is essential to pay attention to the correct way to do them so as not to cause any injury. Even if physical activity is done the wrong way, there is no point in increasing the load and amplitude.

Professor Sâmela Joi, from Rovertraining Escola de Movimento Advanced, details five efficient techniques to perform the stiff correctly and, in this way, achieve the expected results.

1. Put a stick behind your back

During the movement with the stick, perform 10 to 12 repetitions and do not lose contact with the object with the back.

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2. Elevate one of the legs with the help of a higher surface

Still with the stick on your back, repeat the exercise 10 to 12 times on each leg.

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3. Lie on the floor

Raise one leg and place the thigh next to the belly. Do the movement 8 to 10 times.

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4. Remain lying on the floor

Still lying down, extend your leg and keep it straight. Be careful not to lift your back off the floor. Stay in the position for 30 to 60 seconds on each leg.

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5. Climb on a surface

With an alter, go down. During the exercise, do not look straight ahead and do not bend your knees. Redo 10 to 12 times.

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