5 Exercises you can do at HOME Exercise #4

Exercise #4 Hip Extensions

Benefits

Also a great calorie burner, this exercise targets the butt and hamstrings. Not only will they lift and tone your butt, they’ll also help you perform the first 3 exercises much better. The problem is, the average desk-chained individual sits so frequently that the muscles in their butt literally shut off. Over time, injuries occur in the low back, knees and even the ankles to name a few.

Progressions

Instead of using two legs, perform the exercise with one or even add weight to your waist.

Another effective progression is to hold the squeeze for a set amount of time (ideally 30 secs+).

Counter Stretch: Pigeon Pose

Pair this exercise up with a pigeon pose to loosen up the backside of your hip and promote more blood flow to the area worked. Got back pain? Inactive/tight glutes usually contribute to the stiff back that you’ve been experiencing.

Written by Jay Agustin, edited by lifefitwork

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3 thoughts on “5 Exercises you can do at HOME Exercise #4

    • There is absolutely a way! Instead of the upward motion, just hold a weighted plate over your legs and keep your hips up. Then extend alternating legs forward, not upward, and for good measure make sure you’re doing it facing a wall! Less-awkward level achieved!

      Liked by 1 person

  1. Pingback: 5 Exercises you can do at HOME Exercise #5 | lifefitwork

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