Ab - Glute Raise
Recommendations: 1-3 Sets, 4-6 Reps
Intermediate Abdominals Glutes Strength Body Only Gym
Purpose: This exercise strengthens the abdominal muscles.
Benefits: This exercise will give you a well-defined mid-section.
Lie prone on an exercise mat. Place your hands about shoulder-width apart and your feet shoulder-width apart with the balls of your feet on the floor. Press your upper body upwards keeping your abs down. You should begin to feel the ab muscles stretch. This is the starting position. Raise your glutes upwards in a controlled manner until you are balancing on your hands and the balls of your feet with the glutes sticking up. Exhale during this movement. Slowly return to the starting position, not allowing your abs to touch the floor. Contract your abs at the bottom of the movement. Pause briefly. Inhale during this movement. Repeat for the recommended number of repetitions.
The abs can be divided into the abdominals themselves and the obliques. The obliques are the outer abs and are used in twisting movements. For the sake of exercising, the abdominals are sometimes divided into upper abs and lower abs (this is not a technical division but something for exercising). Both upper and lower abs are used in straight line ab exercises while the upper abs are also involved in twisting movements.
Step 1
Lie prone on an exercise mat, hands and feet shoulder-width apart, upper body pressed upwards, abs down.
Lie prone on an exercise mat. Place your hands about shoulder-width apart and your feet shoulder-width apart with the balls of your feet on the floor. Press your upper body upwards keeping your abs down. You should begin to feel the ab muscles stretch. This is the starting position.
Step 2
Slowly raise your glutes upward to balance on your hands and feet, glutes sticking upwards.
Raise your glutes upwards in a controlled manner until you are balancing on your hands and the balls of your feet with the glutes sticking up. Exhale during this movement.
Step 3
Return to the starting position, keep your abs off the floor and tight as possible. Pause briefly.
Slowly return to the starting position, not allowing your abs to touch the floor. Contract your abs at the bottom of the movement. Pause briefly. Inhale during this movement.