For many women, exercising can be a great way of expressing themselves and feeling all the life force that they hold. Every woman has a right over her body and should be able to do what she wants with it. And if what she wants is to go lift a few weights at the local gym, then so be it. Gone are the days when fit-shaming was used as a societal stereotype to hold women back from building their bodies the way they wanted.
You don’t have to fit into society’s ideal body type to be beautiful. You should accept your body the way you feel comfortable in it and embrace all the different shades that make you.
If you are the type who enjoys exploring the different strengths and limitations of your body, then you may be a fan of trying out various exercises. You can make changes to your workout routine according to your level of experience and body goals.
There are different exercises which focus on different parts of the body, such as the abs, the arms, the legs, etc. If you are searching for the perfect exercise to strengthen the glutes, you don’t need to look farther than hip thrusts.
Yes, you heard that right, hip thrusts. And no, we don’t mean the dancing kind you do on a fun night out, but the one you do midst workout to focus on your glutes and build them up. You can consider adding them to your routine if are interested in paying special attention to your glute region. If you want to find out how to do a hip thrust, then keep reading ahead, because we are going to tell you all about the right way to do hip thrusts.
Before finding out how to do a hip thrust correctly, it is important to know their benefits, so you are fully aware of your choice, should you add them to your routine.
Hip thrusts for beginners can help in improving certain areas of the body, such as:
As you start with the hip thrusts for beginners and continue to build your way up, your capacity of strength and endurance will keep growing, as will your confidence in handling yourself. This is because exercise is beneficial for your mental health just as much as it is beneficial for your physical health.
So how do you do the perfect hip thrust? Well, the answer is that you do it with practice. The right way to do hip thrusts is by not jumping into the extreme versions right away. Start with the hip thrusts for beginners and move your way towards the more difficult ones as your body adapts to the process.
First, learn to master the bodyweight hip thrust. This is also known as the elevated glute bridge because it is almost the same as the glute bridge, the only difference being that your back is elevated, thereby increasing your range of movement, preparing you for more advanced forms such as the barbell hip thrust. The glute bridge is one of the best exercises for the inner thighs and this added elevation will give you more room to grow.
Here is how to do a hip thrust for a beginner:
You can do different variations of this exercise over time, one of which is doing the single-leg hip thrust, where you go through all these same motions, but with one foot off the floor.
A barbell hip thrust is a normal hip thrust with the added weight of a barbell plus any extra plates which the lifter may wish to add. This increases the resistance that your body now has to work against and thus, builds even more strength in your glutes. The right way to do hip thrusts with a barbell is by following these steps:
Your counts and repetitions should be decided according to your level of experience so that you build strength while also being safe. If doing this for the first time, ask someone to watch over you, so they can come to help you out, should you have any trouble in the middle of the exercise.
When going with a total weight that is less than 135 lbs (barbell + plates) on a traditional barbell, it can be harder to place the bar on your pelvis due to the smaller size of the plates. Thus, one can try going for larger bumper plates and ask for assistance during the initial set up if necessary.
If your gym has a fixed weight barbell, you can try using a box, step or proper hip thrust bench to ease the process. For those shorter in height, a lower bench, step or box would work best, depending on comfort.
To make things more comfortable, you can also use a squad pad or used any type of padding between the barbell and your hips, such as a foam pad, a folded towel or t-shirt, etc. That way, the pressure of the weight does not rest uncomfortably on your body.
When doing any kind of exercise, it is important to strike a balance between improving and not overburdening yourself. It is an easy mistake for people to start with high hopes, expecting quick results and then burning out completely, both physically and mentally, when said results do not come.
You must keep in mind that long term change happens gradually and subtly so that it can last. Consistency is the key, so don’t over exhaust yourself in the first weeks and then give up. Go on, no matter how much times passes, because the little you do each day counts more than doing something huge once and then giving up.
It can be intimidating to start something new, especially because we tend to feel shy or awkward when trying our best at something. But always remember that all bodies are different and come in their own shapes of beauty, so what works for someone may not work for you and that is completely alright. You only have to go at your own pace, never too fast or too slow. However long it takes for you to get there is a perfect time, because it is your time.
Also Read; Exercises To Get Rid Of Hip Fat