How to perform the pelvic lift at home and strengthen the central region of the body

The so-called pelvic lift is an exercise capable of helping people who want to work the muscles of the abdomen, glutes and back, as the movements lead to the strengthening of these regions. In addition, he does not require the use of any special device: just his body and the floor. However, it is good to remember that we should always consult a doctor before starting any exercise routine.

O awesome.club presents in this post a method for you to exercise without leaving home or in the place that is most convenient. Read on to learn more about the benefits of pelvic lift practice.

Pelvic lifts are a great option to strengthen your glutes. The exercise works the call core, that is, the center of gravity of the body. In addition to the glutes, the region encompasses the abdominal, lumbar, pelvic and spine muscles. It is a very complete activity, which can be practiced anywhere and at any time, as long as there is supervision or medical recommendation.

It is essential to maintain good posture when performing the exercise, in order to keep the spine protected. It is recommended to use a non-slip mat or mat for comfortable running. The first step is to lie on your back, bend your knees and keep your feet flat on the floor. The arms should remain extended at the sides of the body.

Once in the starting position, it is necessary to contract the muscles of the abdomen, lift the coccyx from the mat and put pressure on the musculature of the glutes, elevating them. When descending, do it slowly, lowering vertebra by vertebra. Afterwards, do a few repetitions slowly, but without lifting your hips too much. The highest part of the back, as well as the shoulders, should always be supported on the floor.

Those with more physical conditioning can increase the intensity of this exercise. To do this, you can place your feet on a foam roller. Another alternative is to place a ball between your knees to activate the adductor muscles more. You can also go to a more advanced level by placing your feet on a pilates ball and doing the movements we indicated earlier.

To avoid neck pain, it is necessary to avoid excessive arching of the back, lifting the pelvis only to the point where the shoulder blades begin to lift off the mat. At this point, it is necessary to stop the movement. In addition, it is necessary to remember not to make the movement too fast, since it is important that the descent happens vertebra by vertebra, with control and awareness of the body. It is also necessary to avoid straining the neck and shoulders, always keeping them relaxed.

The benefits of regular practice of this exercise involve strengthening the glutes, abdominals and lower back muscles. See a doctor if you experience pain in your lower back and want to improve your posture, as this exercise can be an alternative that can help reduce pain and improve health as a whole.

Do you perform physical exercises regularly? What’s your favorite workout routine? Comment!