Pelvic lift variations for all levels –

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If one of your fitness goals at the gym is to build a stronger butt, then squats, lunges and leg presses are probably part of your workout routine. But have you thought about adding pelvic elevation as well?

“It is an exercise that primarily works the glutes, but also activates the posterior thighs and lumbar spine”, explains the physical educator Renato Alves da Costa, bodybuilding coordinator and master in physical activity sciences.

PELVIC ELEVATION VARIATIONS

If you try traditional lifting and it doesn’t seem to meet your needs, don’t worry. Instead of forcing yourself to follow the classic move, try using a variation! Check out some options:

1

MOVE YOUR HIP

pelvic lift (GOOD SHAPE/GOOD SHAPE)

Lie on your back and place both feet on the floor, hip-width apart. Place one hand on each side of the hip;
Inhale and bring your hips in, entering with your butt;
During exhalation, make the opposite movement and lay your lower back on the floor.

two

PELVIC LIFT ON BENCH

– (Fernanda Louza/)

Sit on the floor with your shoulder blades resting on a bench or box, knees bent and feet hip-width apart on the floor. Cross your arms in front of your chest;
Keeping your lower back straight, chin tucked in and looking straight ahead, squeeze your glutes, push through your heels and extend your torso straight. Knees should be in line with heels and bent at 90° angles;
Keeping your lower back straight and knees stable, slowly lower your hips two to three inches off the floor. Then push through your heels and lift your hips up again. Repeat.

3

PELVIC LIFT WITH LOAD

Lie on your back and place your back on the floor (scapula region). With your feet apart, hold a weight in the pelvis region and raise your hips to an ideal height that does not overload the lumbar spine. At the end of the lift, contract the glute.

4

SAPO ELEVATION

Lie down on the floor or on a mat on your back. Keep your arms by your sides, and make sure your entire spine is leaning against the floor;
Bring the soles of your feet together until they touch. Your knees will open out to the sides;
So, concentrate strength in the foot region that are backed on the ground to climb;
Return slowly and repeat.

5

ISOMETRIC ELEVATION

– (vadimguzhva/Thinkstock/Getty Images)

Lie on your back and place your back on the floor (scapula region). With your feet apart, raise your hips to an ideal height that doesn’t overload your lumbar spine. At the end of the lift, contract the glute and hold for a while. Return.