Are you looking for an exercise that trains the abdomen, legs and buttocks at the same time? Then the Lift Up or Po Lift is the right choice for you.
Table of contents
What is special about the lift up exercise
This butt exercise uses many muscles in your body at the same time. This is what makes it so effective and popular with those who like to work out at home.
This exercise is also great to do outdoors in the summer. Just put the exercise mat in the garden and you're ready to go.
However, you should place the yoga mat in the shade. Otherwise you will sweat even more than necessary.
Attention: The butt lift (Lift Up) is not for beginners! What looks relaxed at first is really very strenuous and will almost certainly lead to sore muscles after the first few workouts.
Oh yeah before I forget - the pelvic lift is a wonderful exercise for a strong pelvic floor!
You'll love these 6 pelvic floor exercises!
But you can do it in several ways. On the photo you can see one of the most effective but at the same time exhausting variants.
The simple variants are described a little further down.
Fact Box
| Fitness level: | high |
| Muscles: | almost all muscles in the body |
| Equipment: | A non-slip training mat |
| Sweat Level: | medium |
| Training duration: | 12 repetitions and 3 passes |
Before we go:
1.) Warm up well
2.) Grab a training mat and shoes
Lift up exercise for a strong back, buttocks and pelvic floor
First, lie down on your back. Now put your legs up. They should form a right angle.
Beginner: Place your arms relaxed next to your body. They will help you keep your balance.
Advanced: Place your hands on the back of your head. This way your torso has to work even harder to keep your balance.
Look up at the ceiling and fix a point.
Keep your body under tension throughout the exercise.
Now lift your pelvis. Stay in this position, inhale, tense your buttocks, exhale. Exhaling stretch your right leg upwards and bend it.
Press the basin fully. Now lower it. So that you almost touch the floor. Before the buttocks touch the mat, push the pelvis up again.
Do you feel a pulling sensation in your thighs and lower back? Then you have done the exercise correctly!
This is what matters when training with your own body weight!
Beware of these errors
- Make sure you push the pelvis up really well, too.
- Try to keep the hips straight and not tilt to one side.
How to do the one-legged pelvic lift correctly: video
Our conclusion
Don't forget to breathe. Even though the exercise is strenuous, breathing makes it easier. Holding your breath and doing the butt lift (lift up) quickly is not the purpose of the exercise.
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