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How to do Abdominal Hip Raises

Aug 20, 2010

Abdominal hip raises are a great exercise that work the abdominal and lower back muscles, as well as the hamstring and gluteous muscles. This exercise is not only good for people who are trying to tone these zones, but also for those who are interested in weight loss.

About Abdominal Hip Raises

Abdominal hip raises are a great exercise that should be included in your workout, regardless of current strength or skill level. This exercise is beneficial not only in that it can tone and strengthen the muscles of the lower back as well as the abdominal, glute and hamstring muscles, but can also help to stabilize this part of the body. This makes it helpful for people who suffer from lower back pain. In addition, as with all strength exercises, abdominal hip raises help to increase your metabolic rate, thereby raising calorie burn and helping to achieve weight loss goals.

Positioning Your Body

Before performing the abdominal hip raise, it is important that you position yourself properly. Start by clearing an area on the floor, making sure there is no other exercise equipment that can get in your way. Lay down on the floor with your head, torso and buttocks planted firmly on the ground. Your knees should be bent with your feet also planted on the floor. Allow your arms and hands to relax by your sides. Look up at the ceiling. You should be in a straight line from the tip of your head to your tailbone.

Performing Abdominal Hip Raises

Now that you are in the proper position, you can go about performing the abdominal hip raises. Take a few deep breaths. As you exhale, use the muscles in your abdomen, lower back and hamstrings to lift your hips and buttocks off the ground. Raise your hips as high as you can, making a bridge with your pelvis. Slowly lower your entire body back down to the ground. Perform this maneuver 10 times before taking a short break. Do another 2 sets of 10 repetitions of the abdominal hip raise in order to achieve optimal results.

Increasing the Intensity

One easy way to increase the intensity of the abdominal hip raise is by extending one of your legs out in front of your body. This will force you to use only one leg to lift your hips and buttocks off the ground. In addition, the extension of the leg creates a longer lever, thereby increasing the intensity of the exercise. Another great way to make this exercise more difficult is by holding the hip raise at the top of the movement. Instead of immediately lowering your body back to the ground, try holding it for a count of 10 on each repetition. This will fatigue your muscles, thereby increasing the intensity of the exercise.

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