Pelvis Lift: an Easy and Effective Year to Work Gluteus

The buttocks they are one of the most attractive parts of the body in both sexes, and their functionality goes far beyond aesthetics, why, we can not include his work in the training routine. Today we show you a easy and effective exercise for buttocks, It is of the elevation of pelvis in soil, also called floor hip extension.

For its implementation we must place stretched on the floor on your back, with arms supported on both sides of the body and knees bent. We inspire and push with your feet to separate the buttocks soil and raise them. We maintain there a few seconds the position and exhale while we slowly descend the pelvis without support the buttocks on the surface.

The contraction of the muscles You should feel at the end of the elevation of the pelvis, of how well run the movement and work mainly the hamstrings y major butt.

It’s a exercise It runs in a long series to obtain a good job of muscles and can give great results in a simple way, without additional equipment.

For higher intensity exercise, we can perform the movement supporting feet in unstable, as for example, a fitball or Swiss ball.

To keep in mind: we must never separate the upper back, shoulders and head of the soil, but that we must push with the buttocks the pelvis up and feel the contraction of the same at the end of each movement.

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