Bottoms Up

Elevación de Cadera

beginnerbody onlyCore (Dynamic)compound

Sets

8-12

Reps

4-1-1

Tempo

Muscles Worked

abdominals

Begin by lying on your back on the ground. Your legs should be straight and your arms at your side. This will be your starting position.
To perform the movement, tuck the knees toward your chest by flexing the hips and knees. Following this, extend your legs directly above you so that they are perpendicular to the ground. Rotate and elevate your pelvis to raise your glutes from the floor.
After a brief pause, return to the starting position.

Acuéstate boca arriba con las piernas extendidas y los brazos a los lados. Esta será tu posición inicial.
Lleva las rodillas al pecho flexionando caderas y rodillas. Luego extiende las piernas perpendiculares al suelo. Rota y eleva la pelvis para despegar los glúteos del suelo.
Tras una breve pausa, regresa a la posición inicial.