A lower body workout without hip thrust is incomplete. Hip crust exercises are beneficial for people who need to increase their hip size. This exercise extends the hips to the maximum extent and improves the endurance power and speed of the lower body.
Here We Will See Five Effective Hip Crust Exercises And Their Benefits
Simple Hip Thrust
Benefit: It makes your lower back muscles and gluteus flexible and strong. This exercise helps in reducing lower back pain. To do this exercise you need to lie down on your back. Bend your knees bent with feet touching the floor. With arms at your sides raise your hips to the maximum level keeping your feet and shoulders on the floor. Make effort to bring the area from the shoulders to the knees in one straight line. Be in this position for a few seconds and then come back again to the normal position.
Hip Thrusts With Alternate Leg Lift
Benefit: This hip crust exercise works on your leg muscles including the muscles of your hip. It also helps in strengthening and toning your legs by shedding excess of fat uniformly from the lower body region. To do this exercise you need to rest on your back with feet touching the floor.
Lift one of your legs upward and keep it absolutely erect. Now raise your hips as much as possible. Feel the stretch in your hip and leg region. Be in this position for few seconds. Lower down your leg and hip and come to the normal position. Repeat the procedure with the other leg.
Hip Crust Leg March
Benefit: This move is considered to be excellent for strengthening your butt, gluteus and thighs. In this exercise you need lie on the floor.
Now raise one of your leg with your hips as high as possible and bend it to make 90 degree angle with the floor. Stay in this position for a few seconds. Return to starting position and do the same step with another leg.
Hip Crust With Dumbbells
Benefit: Increases strength of upper body and lower body. It is a full body workout which exercises your chest, shoulders, arms, back and lower body muscles making them robust. Lie flat with your back touching the floor. Bend your knees and elbows. Grab the dumbbells and keep it near to the ears. Raise your chest and butt by raising your legs in upward direction. Return to the starting position.
Hip Thrusts With Barbell
Benefit: This movement enhances endurance power of muscles in the lower body. This is far more effective and challenging than other hip crust exercises and gives quick results. Sit on the floor such that your feet touch the floor. Place a bench at your back for support. Place the barbell above the pubic bone. Raise your hips keeping knees above your toes and body in one straight line from your knees to shoulders. Come back to the starting position.
If you are not doing this exercise you are surely missing something in your workout. In most of the gyms you can see trainers giving emphasis on squats and lunges. As more and more people are getting knowledge about this exercise and its benefits the importance of this exercise is increased. So start practicing this exercise today to get a strong and sculpted lower body.