Energizing your body and Muscles Believe it or not, training in daily body exercises is the key in preventing yourself from injuries, and improving performance in any sport you play. Training may vary from one person to the other, somethings might not work to one person but can work to another. There are so much to consider in body training. The highest consideration must be in relation with a type of the body, means of the body training, purposes and food intake. For example; it is not advisable for the people are suffering from heart diseases to participate in athletics. People know but what people don’t know is, whatever you sick whether badly or normal sickness there is 45% of the primarily cure and prevention just to participate in body exercises. Exercises to Work Your Legs to Exhaustion Beyond helping your body look better and lift heavier. Strong, changing to different exercises, control yourself from harm and dangerously exercises and overperceives are essential for athletic performance. Sprinting, jumping, cutting from side to side, swimming, and striking are the basic exercises for normal people, people who are not well trained before they can do this as the initial part of the exercises. Working your legs will help you to enabling the stamina and removing fatigue acid. MUSCLE & FITNESS And if you suffer from lower back, hip, or knee pain, working as bending back slowly, take some daily walking, lifting things day to day can help fix that, seriously. Then you won’t have to rely on weaker muscles, like the spinal erectors or hamstrings. That, in turn, leads to better form on your lifts. Trust me, the more you endure the body exercises the more you get control of your life. Burn Fat and Build Bigger Legs with HIIT The good recommend is performing one squat exercise 1 to 3 times per week for 3 to 4 sets of 3 to 12 reps. Hip hinge/deadlifts can be done one to two times for the same sets and reps. Lateral glute work should be done for high reps to finish off your leg workouts—2 to 3 sets of 20 to 30 reps. HOW TO DO IT: BARBELL HIP THRUST We all want to be in shape. Curves are in, after all! But what we all need is a fit body and that includes our hips. I have always worked a little extra hard on my butt. A shapely buttock is something that can make or break a body hugging dress. The good news is that you can now get ‘Jennifer Lopez’ like buttocks too! All you need to do is make hip thrusts your best friend! How To Do Hip Thrusts? Hip thrusts are also known as pelvic thrusts and bridge dips. The standard hip thrusts do not need any equipment, but you can intensify the move by adding dumbbells or barbell if you want to challenge yourself. To do the standard, basic hip thrust exercise correctly, follow the instructions given below: The Starting Position:
  1. Lie down on the ground on your back with your knees bent and feet flat on the floor.
  2. Make sure your neck is in relaxed position and your lower back is pressed into the floor.
  3. Keep your arms at your sides with your fingers pointing towards your lower body.
The Movement:
  1. Now, lift your hips towards the ceiling as high as you can without raising your feet or shoulders off the floor.
  2. Try to get a straight line from the shoulders to the knees.
  3. Squeeze your butt cheeks together when your thrust your hips up.
  4. Lower your hips down.
Start with 12 thrusts in a row. If you are a beginner, then you can lower your tush down to the floor. But if you want to challenge yourself a little, then do not touch the floor when you come down. Lower down as low as you can get without touching the floor and then thrust back up. Variations: There are many variations of hip thrusts, which not only increase the challenge, but also vary according to the muscles they target. Variation 1 – Hip Thrusts With Leg Lift:
In this variation, you are not only working out your glutes, but also your lower abs, quads, hamstrings and inner thigh muscles.
  1. Lie down on your back with your feet pressed into the floor.
  2. Now, lift your right leg straight up. This is your starting position.
  3. Now, lift your hips up as high as you can. Imagine as if you are pushing something up with your leg.
  4. Then lower down towards the floor.
  5. Do 12 repetitions and then repeat with the other leg.
Variation 2 – Barbell Hip Thrusts:
For this variation, you need a bench and a barbell. The added weight intensifies the work your glutes have to do. It is one of the best exercises to build bigger and better butt.
  1. Sit on your butt with your feet flat on the ground in a medium to wide stance.
  2. Place a bench just behind you with your scapulae touching it.
  3. Your barbell should be placed just above your pubic bone and that is where it should remain throughout the exercise.
  4. Now, lift your hips up until you get the full hip extension with your knees above the toes, shins vertical on the floor and your body making a line from knees to shoulders.
  5. Keep your abs tight, do not let the barbell roll and most importantly do not lift your chest or ribcage upwards. Let them remain on the bench.
  6. Lower your hips down and try to do 10 reps.
Benefits Of Hip Thrust Exercises: Hip thrusts target your glutes specifically and at the same time work on the lower abs, quadriceps, hamstrings and even your calves. It is especially important for those who want to increase their butt size as it helps in maximizing the glute size and at the same time improve their speed and endurance. It also strengthens your lower back muscles and helps in decreasing lower back pain. So if you want the buns that are ‘bootylicious’, then hip thrusts are your go-to move! Go for it! Do you have a special move for your butt? Does it include hip thrusts? Share with us in the comments section.
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