Sapo pelvic lift (butterfly): the unusual exercise for the buttocks –

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As much as you’ve been training for years, you’ll hardly know all the exercises for all regions of the body, will you? The frog pelvic raise (or butterfly, as some people know it) is a great example of a movement that is somewhat forgotten in gyms, but which can be great for working your butt area.

“It is an exercise that aims to work the gluteus musculature. When well executed, it is an excellent ally in muscle gain in the region. In addition, this activity acts as a complement to later training. Despite being simple, the movement requires a lot of attention”, warns Waldyr Maciel, physical educator and technical coordinator of the academy Les Cinq Gym.

WHAT IS SAPO ELEVATION

It is very similar to the traditional pelvic lift. However, instead of keeping both soles of your feet flat on the ground, in the frog variation you bring them together. The force to raise the hips will then be concentrated from the ankles.

Some benefits include:

It does not require apparatus for execution; Works glutes and posterior thigh muscles (back); Your abdomen is also triggered.

HOW TO DO THE 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.