Exercise for Beginners at Home (Video) - 07/20/10

Need to build your way up to bodyweight squats? Here's a progression of exercises that you can follow with the Lying Hip Extension.

Start with 3 sets of 30 seconds of the Lying Hip Extension 3 days a week. Once that gets to easy, move up to the Lying Hip Extension with Legs on a Chair, then to the 1-Legged Lying Hip Extension, then to the Elevated 1-Legged Lying Hip Extension.

Check out the video and then there are written descriptions of each of the exercises below:



Lying Hip Extension

1. Lie on your back with your knees bent and feet flat on the floor.

2. Brace your abs, and contract your butt muscles as if you were squeezing something between your cheeks
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3. Lift your hips up by contracting your butt muscles. Don't use your lower back. You should form a straight line from your shoulders to your knees (meaning, the only thing that should be supporting you are your feet and your shoulders).

4. Pause when you reach the top position and keep your abs braced and squeeze the butt muscles.

5. Slowly lower yourself down to the starting position and repeat for the recommended number of repetitions or time.

Lying Hip Extension on Chair

1. Lie on your back with your heels on a chair and your knees bent 90 degrees.

2. Brace your abs, and contract your butt muscles as if you were squeezing something between your cheeks.

3. Bridge your hips up by contracting your butt muscles. Don't use your lower back.

4. Hold your hips elevated for 1 second. Keep your abs braced and squeeze the butt muscles.

5. Slowly lower your hips down to the starting position.

6. Slowly lower yourself down to the starting position and repeat for the recommended number of repetitions or time.

One Legged Lying Hip Extension

1. Lie on your back with your knees bent and feet flat on the floor.

2. Extend your non-dominant leg out straight so that it's just hovering above the ground.

3. Brace your abs, and contract your butt muscles as if you were squeezing something between your cheeks.

4. Bring yourself up by contracting your butt muscles and pushing down on the foot of your dominant leg. Don't use your lower back or the momentum of your leg.

5. Pause when you reach the top position and keep your abs braced and squeeze the butt muscles. Your body should be in line from your shoulders to your knee. The only parts that should be supporting you are your shoulders and your foot on your dominant leg.

6. Slowly lower yourself down to the starting position and repeat for the recommended number of repetitions or time.

7. Once you've completed all the repetitions or time with one leg elevated, complete all the repetitions or time using the other leg.

One Legged Lying Hip Extension on Chair

1. Lie on your back with your knees bent and your non-dominant foot on on the edge of a chair and your dominant leg slightly elevated and straight out from you.

2. Brace your abs, and contract your butt muscles as if you were squeezing something between your cheeks.

3. Bring yourself up by contracting your butt muscles and pushing down on the foot of your dominant leg. Don't use your lower back or the momentum of your leg.

4. Pause when you reach the top position and keep your abs braced and squeeze the butt muscles. Your body should be in line from your shoulders to your knee. The only parts that should be supporting you are your shoulders and your foot on your dominant leg.

5. Slowly lower yourself down to the starting position and repeat for the recommended number of repetitions or time.

6. Once you've completed all the repetitions or time with one leg elevated, complete all the repetitions or time using the other leg.

Check out other great movements for fat loss with the 30 Minute Workout.

www.30-minuteworkout.com
www.leanbodytraining.com
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