Here is gymates how to guide:
- Start by lying on your back with your knees bent and feet flat on the ground. Make sure your feet are shoulder-width apart and your arms are at your sides.
- Engage your core muscles by pulling your belly button towards your spine. This will help stabilize your pelvis and protect your lower back during the exercise.
- Begin the movement by pressing your feet into the ground and lifting your hips up towards the ceiling. Keep your glutes, hamstrings, and core engaged throughout the movement.
- Make sure to keep your knees in line with your hips and avoid letting them fall inward or outward.
- Pause at the top of the movement for a few seconds, making sure to maintain proper form and engage your glutes.
- Slowly lower your hips back down to the starting position, making sure to keep your core engaged and your back flat on the ground.
- Repeat for your desired number of reps, keeping your movements slow and controlled.
Here are some additional tips to help you complete the exercise safely:
- If you have any pre-existing injuries or conditions that affect your back, hips, or knees, talk to your doctor or physical therapist before attempting the exercise.
- Make sure to warm up properly before starting the exercise. This can help prevent injury and improve your performance.
- Focus on proper form and avoid using momentum to lift your hips. This can place unnecessary stress on your lower back and lead to injury.
- If you experience any pain or discomfort during the exercise, stop immediately and consult with a medical professional.
- Gradually increase the intensity and difficulty of the exercise over time. This can help prevent injury and improve your strength and performance.