Pelvic raises: the exercise that will firm your buttocks –

(Anna Shvets/Pexels)

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 buttocks, but also activates the posterior thighs and lumbar spine”, explains physical educator Renato Alves da Costa, bodybuilding coordinator and master in physical activity sciences. Know more:

WHAT ARE THE BENEFITS OF PELVIC ELEVATION?

According to the trainer, the advantages include gaining muscle mass in the gluteal region, strengthening the pelvic floor and improving hip stability. “This will mainly benefit activities that require greater mobility in this region, in addition to improving posture and serving as a basis for other exercises that use the core as a base”, he says.

PELVIC LIFT STEP BY STEP

Renato teaches:

“You lie on your back and place your back on the floor (scapula region)”; “With feet apart, the individual raises the hips to an ideal height that does not overload the lumbar spine”; “At the end of the lift, you must contract the gluteus to get the most out of the exercise.”

There are also variations according to the objective. The professional cites, for example, using a mini-band on the thighs for greater activation of the buttocks, placing the feet on a step or a Swiss ball to increase amplitude, adding overload in the navel region to have greater development of the muscles and do this same exercise on a device designed for him.

“A tip is always to properly support the scapulae in a stabilized place — you can place your whole feet on the floor or just your heels, contract your midsection (abdomen and glutes) and raise your hips to a comfortable height. It is not an exercise of great complexity, however, it brings an enormous benefit to those who perform it regularly and correctly”, concludes the instructor.