Exercise of the Month – Bodyweight Hip Raises

Bodyweight hip raises are simple to perform. Hip raises can be done almost anywhere to help develop strong abs and improved core strength. Many trainers recommend bodyweight exercises as they tend to be safe and cause less stress on the body


Muscles worked:

  • Rectus Abdominis
  • Internal abdominal oblique
  • Multifidi & Quaderatus Lumborum

Teaching points:

  • Lie down with your back against the floor, both feet flat on floor
  • Arms by your sides
  • Raise your hips and legs off the ground so that your knees come towards your head and your lower back is off the floor.
  • Return to start position and repeat

Performance Tips:

  • Always work slowly and continue to breathe regularly as you do this exercise
  • Stop if you feel any cramp or unusual soreness
  • Perform 3 sets of 8-10 repetitions


Starting position:




Position at middle of exercise:



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