Stand with your feet spread slightly wider than shoulder width apart.
Hold your arms straight out in front of your body at shoulder level, so that your arms are parallel to the floor.
Keep your torso upright with your lower back slightly arched. Brace your abs and lower your body as far as you can by pushing your hips back and bending your knees.
Pause, then push yourself back to the starting position. Do 15 to 20 repetitions.
Hip Raise:
Lie on your back on the floor with your knees bent and your feet flat on the floor.
Place your arms out to your sides at a 45 degree angle with your palms facing up. Tighten your abdominal muscles. Hold this position. Breath normally.
Keeping your core tight, squeeze your glutes and raise your hips so your body forms a straight line from your shoulders to your knees. Hold this position for five seconds. Then lower your body back to the starting position. Do 10 repetitions.
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Hello soccerfan,
Here are a few exercises that you can do at home:
Bodyweight Squat:
Stand with your feet spread slightly wider than shoulder width apart.
Hold your arms straight out in front of your body at shoulder level, so that your arms are parallel to the floor.
Keep your torso upright with your lower back slightly arched. Brace your abs and lower your body as far as you can by pushing your hips back and bending your knees.
Pause, then push yourself back to the starting position. Do 15 to 20 repetitions.
Hip Raise:
Lie on your back on the floor with your knees bent and your feet flat on the floor.
Place your arms out to your sides at a 45 degree angle with your palms facing up. Tighten your abdominal muscles. Hold this position. Breath normally.
Keeping your core tight, squeeze your glutes and raise your hips so your body forms a straight line from your shoulders to your knees. Hold this position for five seconds. Then lower your body back to the starting position. Do 10 repetitions.
Hope this gets you started.
Regards,
July 11, 2014 - 5:28pmMaryann
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