#5. Lying hip raises
The lying hip raise is the perfect bodyweight exercise for building powerful glutes and hamstrings while also strengthening your abs, back and thighs.
Lie on your back on the floor with bent knees and flat feet. Extend your arms out to your sides at a 45-degree angle. Squeeze your glutes and lift your hips toward the ceiling, making sure to tilt your pelvis. Lift them up as high as possible, squeezing your glutes. Slowly lower yourself down and repeat.
The four-week plan
This program consists of two separate basic workouts:
Workout #1
- 1 minute Plank;
- 1 minute Push-ups
- 2 minutes Squats;
- 1 minute Bird-dog;
- 1 minute Lying hip raises;
- 1 minute Plank;
- 1 minute Push-ups
- 2 minutes Squats;
Rest for 10 seconds between exercises.
Workout #2
- 3 minutes Plank;
- 3 minutes Bird-dog;
- 3 minutes Lying hip raises;
- 1 minute Push-ups;
Rest for 15 seconds between exercises.
This is performed 6 times per week, followed by one rest day :
WEEK 1
Day 1 – Workout #1
Day 2 – Workout #2
Day 3 – Workout #1
Day 4 – Workout #2
Day 5 – Workout #1
Day 6 – Workout #2
Day 7 – rest
WEEK 2
Day 1 – Workout #2
Day 2 – Workout #1
Day 3 – Workout #2
Day 4 – Workout #1
Day 5 – Workout #2
Day 6 – Workout #1
Day 7 – rest
Switch back to week 1 after you complete week 2.
If you perform this program, you’ll be very surprised with the results. Your body will be stronger and tighter, you’ll feel better and your health will improve significantly (of course, as long as you pair the workouts with healthy meals and plenty of water). So why not give it a try and see for yourself!
