hip bridges Archives - yourdailysportfix.com yourdailysportfix.com Mon, 19 Dec 2022 08:17:30 +0000 en-US hourly 1 https://wordpress.org/?v=6.5.3 https://yourdailysportfix.com/wp-content/uploads/2021/10/cropped-FAVICON_2-32x32.png hip bridges Archives - yourdailysportfix.com 32 32 3 Glute Exercises You Can Do at Home https://yourdailysportfix.com/3-glute-exercises-you-can-do-at-home/ Mon, 19 Dec 2022 08:08:00 +0000 https://yourdailysportfix.com/?p=21459 If you want to strengthen your glutes, then you need to do exercises that isolate that area. These three exercises are good to do alone as part of your workout or as part of your warm-up or mobility exercises before a lower body workout. Exercises for your glutes are easy to do at home, you […]

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]]> If you want to strengthen your glutes, then you need to do exercises that isolate that area. These three exercises are good to do alone as part of your workout or as part of your warm-up or mobility exercises before a lower body workout. Exercises for your glutes are easy to do at home, you don’t need heavy equipment, and they won’t take up too much time. Here are three glute exercises that you can do at home

Leg Bridges

Lie flat on a yoga mat with your knees bent and feet flat on the floor. Your arms should be straight by your side. Push through the feet and start lifting the hips up towards the ceiling, squeezing the glutes at the top. Straighten one leg and point the toes, keeping the knees together and roll down to starting point. Keep the leg straight and go up and down 10 times pushing through the foot on the floor.

Banded Crab Walks

For this exercise, all you need is a resistance band. Put the band over both legs and place is above the knees. Hinge the glutes back and sit in a high squat. Start side walking slowly, against the resistance of the band, staying in the squat position. If you don’t have much room you can take two steps to one side and two steps back. Try to do 20 on each side.

Donkey Kicks

Start on all fours, with the hands underneath the shoulders and the knees underneath the hips. Engage the glutes and make sure the hips don’t sway. Lift one bent leg up towards the ceiling, making sure the foot is flexed, squeezing the glutes at the top. Bring down to the start position. Do 15 on each side. You can make it harder by adding some leg weights or putting a dumbbell behind the knee crease.

The post 3 Glute Exercises You Can Do at Home appeared first on yourdailysportfix.com.

]]> 3 Pilates Exercises That Will Work Your Core https://yourdailysportfix.com/3-pilates-exercises-that-will-work-your-core/ Wed, 10 Jun 2020 14:27:00 +0000 https://yourdailysportfix.com/?p=7655 Having a strong core is so important to your fitness. If you are looking to learn how to strengthen yours start by adding some pilates exercises into your workout routine. Pilates builds stability and muscle endurance in your core. You won’t need any equipment other than a mat. These exercises are suitable for all fitness […]

The post 3 Pilates Exercises That Will Work Your Core appeared first on yourdailysportfix.com.

]]> Having a strong core is so important to your fitness. If you are looking to learn how to strengthen yours start by adding some pilates exercises into your workout routine. Pilates builds stability and muscle endurance in your core. You won’t need any equipment other than a mat. These exercises are suitable for all fitness levels.

Bridges

Lie on your back with your legs bent and your feet flat on the floor and your arms by your sides. Tuck your tailbone and lift your hips off the floor until your torso forms a straight line from shoulder to knees. Pause at the top to squeeze your glutes. Come down and back to start. Do 3 sets of 10 reps.

View this post on Instagram

Hip Bridge hold with Yoga Block . . Now why to do with yoga block, I can do normally right ? But yoga block will stretch your mucles to its utmost capacity & will give you constant involvement of core & now your job is to tuck in your glutes & be in alignment with your knees, legs & shoulder & do this for 1 min & then you can feel the real pain…Wuhooo 🙂 . . P.s. – Make sure you place yoga Block below your back only 🙄 . . . . Benefits of Hip bridges – . . 1) Help to decrease your knee pain 2) Gives you a stronger back 3) Helps in reducing back pain 4) Tone & shape your butt 🍑 5) Strengthens your core 6) Helps you to improve your squats & deadlifts. . . 📷 @rahulrajreddy . #fitnesswired #yoga #yogalife #yogablocks #yogabrick #yogaeverydamnday #yogalover #yogainspiration #yogaposes #yogagirl #yogabody #fitness #fitnessmodel #fitnessmotivation #wednesdaywisdom #wednesday #love #yogaeverydamnday #strength #stretching #glutes #butt #hamstrings #core #back #kneepain #hipbridge

A post shared by Pooja Malani (@fitness_wired) on

Chest Lift

Lie on your back with your legs bent and your feet flat on the floor. Put your arms behind your head and elbows wide apart. Engage your abs and curl your head and lift your neck and shoulders off the matt with chest up towards the ceiling. Come down to start. Do 3 sets of 10 reps.

Side-Lying Leg Lift

Lie on your side, shoulders in line with your hips, underneath leg bent behind you or straight, whatever is more comfortable. Your top leg should be extended straight in the air and parallel to the floor. Raise your top leg up a few inches then return to start. Do 3 sets of 20 reps.

View this post on Instagram

✨Side lying leg series. ✨Mobilise the hips. ✨Build strength around outer thigh and glutes – this strength can help to support the lower back. ✨The side lying leg series can challenge stability and help to build strength and control. ✨Check in on your alignment, feel length through your side and don't allow all your weight to drop down through the side you are lying on. ✨Think top hip lengthening away and feel lifted through the side you are lying on. ✨ Feel an engagement around your core. ✨Keep the movement slow and controlled. Allow the muscles to do their work! ✨ Maintain neutral pelvis and spine throughout. ✨To add challenge increase repetitions or add an ankle weight once strength and control has increased. ✨Enjoy ✨ #pilates #sidelyinglegseries #strongglutes #mobilehips #happyspine #healthyspine #movement #control #mobility #stability #strength #alignment #mindfulmovement #pilatesmakesyouhappy @sweatybetty @nikewomen @physicalcompany

A post shared by Rosie (@balancedbodypilates) on

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]]> ersion="1.0" encoding="UTF-8"?> hip bridges Archives - yourdailysportfix.com yourdailysportfix.com Mon, 19 Dec 2022 08:17:30 +0000 en-US hourly 1 https://wordpress.org/?v=6.5.3 https://yourdailysportfix.com/wp-content/uploads/2021/10/cropped-FAVICON_2-32x32.png hip bridges Archives - yourdailysportfix.com 32 32 3 Glute Exercises You Can Do at Home https://yourdailysportfix.com/3-glute-exercises-you-can-do-at-home/ Mon, 19 Dec 2022 08:08:00 +0000 https://yourdailysportfix.com/?p=21459 If you want to strengthen your glutes, then you need to do exercises that isolate that area. These three exercises are good to do alone as part of your workout or as part of your warm-up or mobility exercises before a lower body workout. Exercises for your glutes are easy to do at home, you […]

The post 3 Glute Exercises You Can Do at Home appeared first on yourdailysportfix.com.

]]> If you want to strengthen your glutes, then you need to do exercises that isolate that area. These three exercises are good to do alone as part of your workout or as part of your warm-up or mobility exercises before a lower body workout. Exercises for your glutes are easy to do at home, you don’t need heavy equipment, and they won’t take up too much time. Here are three glute exercises that you can do at home

Leg Bridges

Lie flat on a yoga mat with your knees bent and feet flat on the floor. Your arms should be straight by your side. Push through the feet and start lifting the hips up towards the ceiling, squeezing the glutes at the top. Straighten one leg and point the toes, keeping the knees together and roll down to starting point. Keep the leg straight and go up and down 10 times pushing through the foot on the floor.

Banded Crab Walks

For this exercise, all you need is a resistance band. Put the band over both legs and place is above the knees. Hinge the glutes back and sit in a high squat. Start side walking slowly, against the resistance of the band, staying in the squat position. If you don’t have much room you can take two steps to one side and two steps back. Try to do 20 on each side.

Donkey Kicks

Start on all fours, with the hands underneath the shoulders and the knees underneath the hips. Engage the glutes and make sure the hips don’t sway. Lift one bent leg up towards the ceiling, making sure the foot is flexed, squeezing the glutes at the top. Bring down to the start position. Do 15 on each side. You can make it harder by adding some leg weights or putting a dumbbell behind the knee crease.

The post 3 Glute Exercises You Can Do at Home appeared first on yourdailysportfix.com.

]]> 3 Pilates Exercises That Will Work Your Core https://yourdailysportfix.com/3-pilates-exercises-that-will-work-your-core/ Wed, 10 Jun 2020 14:27:00 +0000 https://yourdailysportfix.com/?p=7655 Having a strong core is so important to your fitness. If you are looking to learn how to strengthen yours start by adding some pilates exercises into your workout routine. Pilates builds stability and muscle endurance in your core. You won’t need any equipment other than a mat. These exercises are suitable for all fitness […]

The post 3 Pilates Exercises That Will Work Your Core appeared first on yourdailysportfix.com.

]]> Having a strong core is so important to your fitness. If you are looking to learn how to strengthen yours start by adding some pilates exercises into your workout routine. Pilates builds stability and muscle endurance in your core. You won’t need any equipment other than a mat. These exercises are suitable for all fitness levels.

Bridges

Lie on your back with your legs bent and your feet flat on the floor and your arms by your sides. Tuck your tailbone and lift your hips off the floor until your torso forms a straight line from shoulder to knees. Pause at the top to squeeze your glutes. Come down and back to start. Do 3 sets of 10 reps.

View this post on Instagram

Hip Bridge hold with Yoga Block . . Now why to do with yoga block, I can do normally right ? But yoga block will stretch your mucles to its utmost capacity & will give you constant involvement of core & now your job is to tuck in your glutes & be in alignment with your knees, legs & shoulder & do this for 1 min & then you can feel the real pain…Wuhooo 🙂 . . P.s. – Make sure you place yoga Block below your back only 🙄 . . . . Benefits of Hip bridges – . . 1) Help to decrease your knee pain 2) Gives you a stronger back 3) Helps in reducing back pain 4) Tone & shape your butt 🍑 5) Strengthens your core 6) Helps you to improve your squats & deadlifts. . . 📷 @rahulrajreddy . #fitnesswired #yoga #yogalife #yogablocks #yogabrick #yogaeverydamnday #yogalover #yogainspiration #yogaposes #yogagirl #yogabody #fitness #fitnessmodel #fitnessmotivation #wednesdaywisdom #wednesday #love #yogaeverydamnday #strength #stretching #glutes #butt #hamstrings #core #back #kneepain #hipbridge

A post shared by Pooja Malani (@fitness_wired) on

Chest Lift

Lie on your back with your legs bent and your feet flat on the floor. Put your arms behind your head and elbows wide apart. Engage your abs and curl your head and lift your neck and shoulders off the matt with chest up towards the ceiling. Come down to start. Do 3 sets of 10 reps.

Side-Lying Leg Lift

Lie on your side, shoulders in line with your hips, underneath leg bent behind you or straight, whatever is more comfortable. Your top leg should be extended straight in the air and parallel to the floor. Raise your top leg up a few inches then return to start. Do 3 sets of 20 reps.

View this post on Instagram

✨Side lying leg series. ✨Mobilise the hips. ✨Build strength around outer thigh and glutes – this strength can help to support the lower back. ✨The side lying leg series can challenge stability and help to build strength and control. ✨Check in on your alignment, feel length through your side and don't allow all your weight to drop down through the side you are lying on. ✨Think top hip lengthening away and feel lifted through the side you are lying on. ✨ Feel an engagement around your core. ✨Keep the movement slow and controlled. Allow the muscles to do their work! ✨ Maintain neutral pelvis and spine throughout. ✨To add challenge increase repetitions or add an ankle weight once strength and control has increased. ✨Enjoy ✨ #pilates #sidelyinglegseries #strongglutes #mobilehips #happyspine #healthyspine #movement #control #mobility #stability #strength #alignment #mindfulmovement #pilatesmakesyouhappy @sweatybetty @nikewomen @physicalcompany

A post shared by Rosie (@balancedbodypilates) on

The post 3 Pilates Exercises That Will Work Your Core appeared first on yourdailysportfix.com.

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