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Showing posts with label FITNESS. Show all posts
Showing posts with label FITNESS. Show all posts

Sunday, May 12, 2019

Dieting but still gaining belly fat? Common Mistakes People Make for Weight Loss

FITNESS , HEALTH
Dieting but still gaining belly fat? Common Mistakes People Make for Weight Loss

Dieting but still gaining belly fat? Common Mistakes  People Make for Weight Loss


Still Really Not seeing results despite your efforts to shed the weight in pounds? It seems slimming down the waistline is going to be a lot lot harder than it sounds for many people trying to lose weight.  Perhaps, dieting people undeniably make some mistakes knowingly or mostly unknowingly along the way and yet, they don’t even realise it - most of the time.

If you are still feeling disappointed in your weight loss journey or gaining a few pounds on a diet, chances are you may be making one of these sneaky  dietary  or fitness mistakes that may be hindering your efforts to slim down. Here are the some most common weight loss mistakes dieters make when trying to shed their belly fat and get that perfect hourglass figure.

Eating Too much of a healthy food

Please keep in mind that it's quantity which matters when it comes to weight loss, although paying attention to the quality of the food is important. The  true fact is that you can still pile on the pounds by eating too much good food - for instance, increasing your fibre intake too much can lead to gas and bloating, although fibre-rich foods are linked to many health benefits, including weight loss. Similarly, the snacking done on nuts is healthy, to an extent, but if you go too far with your fat intake, you’ll start gaining weight -no matter how healthy it is.

 Consuming a Too few Calories Diet

Keeping a healthy calorie deficit can be helpful to you when trying to lose weight. But by reducing your calorie intake too much can be counterproductive. Various Studies on very low-calorie diets showed that consuming less than 1,000 calories per day can cause hunger, muscle loss and significantly slow down metabolism, disrupting your weight loss journey and other problems may start.

Mindless Eating food at your desk

You may not even realise but being mindful is an important part of weight loss and weight management. Whenever  you slow down to taste and savour your food, you’re tuning into your satiety- the feeling of fullness, especially with food. This means that you are less likely to indulge in mindless eating what may make you overeat and gain weight. So, lets try taking 10 minutes out of your day to eat your lunch elsewhere and not at your desk.

Rmember- You are Working out too much or not exercising

Its true that Regular exercise helps you lose weight, , reduce the risk of certain conditions, improve your mental health and increase lifespan. However, the excessive exercise is unsustainable in the long term for you as it may lead to severe stress, which may impact your fitness goals. In a study, published in The Lancet Psychiatry Journal, found that exercising for more than 23 times a month (or exercising for longer than 90- minutes sessions) is linked with worse mental health. The researchers has  suggested that the optimum amount is being active for 30-60 minutes every second day.

 Rethink About Your Drink


Whether it’s a regular soda, a mug of beer, or a glass of wine, it’s got calories. And whenever you’re trying to unwind the numbers on the scale, water (or a smaller glass of your favorite beverage) might be a better choice. If you drink alcohol, remember that it might just make you throw your will power out the window when you order your meal, too. 

Disclaimer:  The Tips and suggestions mentioned in the article are for general information purpose only and should not be treated as professional medical advice.  Hence Always consult your doctor or a dietician before starting any fitness programme or making any changes to your diet.
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Sunday, November 4, 2018

10 Different Ways To Shape Your Body

FITNESS , HEALTH
10 Different Ways To Shape Your Body

10 Different Ways To Shape Your Body 


Do you want to shape your Body. You might have not thought that there are other ideas to shape your body. Let’s face it, summer is coming and, just like with winter, we need to do something about it! As we start unfolding from our warm shirts and stylish scarfs, more and more of our body is revealed to the public. Until that day finally comes and we jump into our favorite bikini just to find out that it’s a tad bit small and, oh boy, someone should’ve hit a gym like a decade ago. To avoid the shock of revealing your body during the sweet and sizzling summer days, we’ve gathered a few quite unconventional (and pleasant!) ways to prep your body for the upcoming warm season. Here are 10 Best ways to prep your body for summer.

 Clean your house more often
Cleaning the house might not be your most favorite pastime, but you’ll definitely start doing it more often once you hear about this. Yes, cleaning the house does make you slimmer! Half an hour of housework will do the same for you as 15 minutes of belly workout. You can kill two birds with one stone! This is good Exercise and movement of body.

Start dancing
And we mean really go for it! Choose a dancing style of your liking and stick to it for more than just a month. Enjoy dancing at least twice a week and your body will become summer-ready in a blink of an eye! You will also feel and look better than you’ve ever had before as your metabolism will improve and stress levels will drop. If you want to shed more than just a few pounds – try ballet or contemporary. One dancing session will help you burn around 600 calories or more.

Go shopping
As crazy as it may sound, shopping can actually help you shed pounds. It is a pretty exhausting matter, isn’t it? When you’re totally into it, you can spend up to three hours shopping, depending on what you’re looking for. Even a regular grocery shopping with a stroll will turn into a real workout that can help you burn 500 calories or more. It’s like a one-hour session on a stationary bike!
Eat juicy fruits
As days get hotter, your diet should also start changing. Melons, watermelons, and other juicy fruits are amazing for high temperatures and will keep your body naturally hydrated without bloating you up. They are also packed with vitamins and are filling enough to quench both your thirst and hunger for quite some time. They also have a slimming effect on your body!

Sing as much as you want
Singing instead of doing push-ups? Yes, that’s the reality we want to live in. The truth is singing incorporates a great variety of muscles in your body and can become an amazing workout if you do it properly. One hour of singing can beat a 15-minute push-up workout! So go ahead and let out your inner Madonna because this is one of the most fun and inspiring ways to slim down.


Sleep a bit more
Sleep gives you all kinds of benefits, including beauty and weight loss. Give yourself enough sleep and not only your body, but your mind will also feel better. Sleep improves metabolism and even burns calories, especially when you sleep naked, according to some studies. Allow yourself those extra 5 minutes in the morning and your beach bod will look even more stunning!
Kiss your loved one
It’s not a secret that kissing helps burn calories, but we thought it’s still worth mentioning. Do you have a boyfriend you can’t stay away from long enough to hit the gym? Well then, you can do another type of workout and just kiss. Although, you should do a considerable amount of kissing if you want your body to change because one hour of kissing will burn only 60 calories. Nevertheless, we must admit it’s one of the most pleasant ways to shed pounds.

Laugh as much as possible
What would you prefer: 10 minutes of squats or 10 minutes of laughter? We believe the answer is quite obvious as laughing is the very definition of fun. Watch your favorite stand-up comedian, a funny movie, or simply do silly things with your friends – whatever works best for you! You can burn up to 40 calories per one laughing session.

Choose the right swimsuit
Yes, getting your body beach-ready also means you have to develop a keen sense of style because if you put your gorgeous body into the wrong type of swimsuit all your efforts will be ruined. And vice versa, if you put on the best bikini for your body shape, you’ll look like a queen no matter what. Don’t be lazy and try more than just a few models before you find the right one. Take a friend shopping and together you’ll definitely have fun!
Watch horror movies
Whether you’re a horror movie fan or not, you might consider watching these movies from time to time just to boost your metabolism a little bit. It’s not a secret that we get an adrenaline rush while watching horrors, which reduces appetite greatly. You want to eat less, while your body is working at its fullest ready to fight or flight. For example, The Exorcist will help you burn 158 calories, while The Shining will help you get rid of 184 calories, which equals to a 15-minute rope-jumping workout.
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Friday, October 19, 2018

HEALTHY FOODS TO HELP YOU LOSE WEIGHT - BEST ONLY FOR YOU

FITNESS , HEALTH
HEALTHY FOODS TO HELP YOU LOSE WEIGHT - BEST ONLY FOR YOU

10 Healthy Foods That Can Actually Help You Lose Weight



A weight loss diet that gets you eat healthy food instead of cutting your meals, is the one that will make your skin glow. Starving is never a good idea; it makes your skin dull, and is not sustainable over a longer period. When figuring out how to lose weight, there’s one thing you should keep in mind: The idea of a diet is to build a healthy body, not to deplete it. And the best way to do so is with antioxidant-rich foods, lean protein and hydrating fluids. The great news is that most nourishing vegetables are so low in calories that they are called negative foods. “These types of foods are high in fibre and low in calories,” says Delhi-based functional medicine expert Dr Anjali Hooda. She explains that they’re either between 1-10 calories, have a high fibre content, or take long to digest. Negative foods use more calories to get digested than they actually contain, therefore you don’t actually add to your calorie intake. “The carbs in these foods is in the form of fibre therefore they fill you up for longer, working very well if weight loss is your aim,” she says.

Here is list of Top 10 Foods that are Packed with Nutrition but are Low on Calories.

Indian Berries


















Be it amla, jamun, ber, or rasbhari, they have an extremely low calorific intake. However, the great thing about these berries is that they are all packed with vitamins and antioxidants. Amla is one of the best sources of vitamin C, which does not get depleted even if you cook or process it. Then there’s jamun, which contains anthocyanins, the same antioxidants as in blueberries. Unlike blueberries, jamuns also work to stabilise blood sugar in the body, which make them almost medicinal. Ber is packed in vitamins A and C and contain no carbohydrates or fat. Rasbhari (golden berries) have high quantities of beta carotene that helps protect our skin from environmental damage.

Water Chestnut


We traditionally use its flour during fasts because it’s grain-free. Just four water chestnuts have about 37 calories in total. It is recommended  for her patients who have excessive candida growth in the gut. Signs of a candida growth are persistent fatigue, inflamed skin, regular migraines, and poor digestion. The candida yeast loves sugar, therefore these are highly recommended in a diet to reduce this fungus. They’re completely cholesterol- and sugar-free, plus contain minerals such as calcium and iron.

Celery


Not only is celery low in calories and high in fibre, it’s also a thermogenic food, meaning it increases the basal body temperature in the body. This means that when you eat celery, you are also increasing your rate of metabolism and in turn, losing weight.

Drumsticks

The fancy moringa powder that you get in superfood stores is none
other than the humble drumstick we eat in sambhar. Drumsticks contain both soluble and insoluble fibre, and work as prebiotics, which is food for the good bacteria in your gut. They’re packed with antioxidants including high doses of vitamin C, and are very low in calories.

Leafy greens


All leafy greens are low-calorie foods, be it spinach, arugula, rocket or kale. When you eat leafy greens, you are packing yourself with huge amounts of antioxidants such as vitamins A and C along with minerals such as iron and calcium. However, if you are mixing greens into your smoothie, it’s prudent to switch greens every week. So, for instance if you’re eating spinach this week, switch to kale the next, so your body can maximise the nutrients it’s getting from the greens.

Mushroom


This is one of the rare foods that contains vitamin D. While shiitake mushroom has the most medicinal and healing properties, even good-old button mushroom is packed with the vitamin. The great thing about mushrooms (especially shiitake) is that they impart great flavour to soups and stews. Plus, they also contain fibre that helps fill you up for longer and makes you lose weight.

Butter Milk


Buttermilk is of course higher than the usual negative calorie foods at about 96 calories per glass. However, it’s an ideal snack in between meals. It gives you hydration and satiety and also cools your body down especially during summer. It contains a small amount of fat which is required to make your skin glow and energise you for a workout.

Cacao nibs


If you want to cut out sugar or are on a low-sugar diet, cacao nibs are the ideal health snack. They give you a feeling of satisfaction (that you don’t get when you’re on a weight loss diet) and when you use good quality nibs they’re packed with antioxidants. This makes them the complete health and beauty food.

Egg white


One large egg white contains just about 17 calories. They’re the ideal lean protein that helps you build muscle, provide energy and eventually, lose weight. Eat an egg white omelette within half an hour of working out for best results.

Lean chicken


Remove the skin from chicken and choose only breast pieces because they contain the least amount of fat. While chicken contains more than 10 calories, it takes quite long to digest. Therefore, it keeps your satiety levels high and fills you up for longer. This is why lean chicken breasts come in the category of negative calorie foods.



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Thursday, August 30, 2018

10 Weight Loss Tips to Make Things Easier and Faster

FITNESS , HEALTH
10 Weight Loss Tips to Make Things Easier and Faster

Weight Loss Tips to Make Things (Easier and Faster)

Here are 10 more tips to lose weight even faster:

Eat a high-protein breakfast. Eating a high-protein breakfast has been shown to reduce cravings and calorie intake throughout the day .

Avoid sugary drinks and fruit juice. These are the most fattening things you can put into your body, and avoiding them can help you lose weight .
Drink water a half hour before meals. One study showed that drinking water a half hour before meals increased weight loss by 44% over 3 months .
Choose weight loss-friendly foods (see list). Certain foods are very useful for losing fat. Here is a list of the 20 most weight loss-friendly foods on earth.
Eat soluble fiber. Studies show that soluble fibers may reduce fat, especially in the belly area. Fiber supplements like glucomannan can also help .
Drink coffee or tea. If you're a coffee or tea drinker, then drink as much as you want as the caffeine can in them boost your metabolism by 3–11% .
Eat mostly whole, unprocessed foods. Base most of your diet on whole foods. They are healthier, more filling and much less likely to cause overeating.
Eat your food slowly. Fast eaters gain more weight over time. Eating slowly makes you feel more full and boosts weight-reducing hormones .
Weigh yourself every day. Studies show that people who weigh themselves every day are much more likely to lose weight and keep it off for a long time .
Get a good night's sleep, every night. Poor sleep is one of the strongest risk factors for weight gain, so taking care of your sleep is important .

SUMMARY

It is most important to stick to the three rules, but there are a few other things you can do to speed things up.

How Fast You Will Lose (and Other Benefits)

Obese vs thin woman

You can expect to lose 5–10 pounds of weight (sometimes more) in the first week, then consistent weight loss after that.

I can personally lose 3–4 pounds per week for a few weeks when I do this strictly.

If you're new to dieting, then things will probably happen quickly. The more weight you have to lose, the faster you will lose it.

For the first few days, you might feel a bit strange. Your body has been burning carbs for all these years, so it can take time for it to get used to burning fat instead.

This is called the "low-carb flu" or “keto flu” and is usually over within a few days. For me it takes three. Adding some extra salt to your diet can help with this.

After the first few days, most people report feeling very good, with even more energy than before.
Despite many decades of anti-fat hysteria, the low-carb diet also improves your health in many other ways:

Blood sugar tends to go way down on low-carb diets .
Triglycerides tend to go down.
Small, dense LDL (the bad) cholesterol goes down.
HDL (the good) cholesterol goes up .
Blood pressure improves significantly .
To top it all off, low-carb diets appear to be just as easy to follow as low-fat diets.

SUMMARY

You can expect to lose a lot of weight, but it dependson the person how quickly it will happen. Low-carb diets also improve your health in many other ways.

You Don't Need to Starve Yourself to Lose Weight

If you have a medical condition, talk to your doctor before making changes because this plan can reduce your need for medication.
By reducing carbs and lowering insulin levels, you change the hormonal environment and make your body and brain "want" to lose weight.

This leads to drastically reduced appetite and hunger, eliminating the main reason that most people fail with conventional weight loss methods.

This is proven to make you lose up to 2–3 times as much weight as a typical low-fat, calorie-restricted diet .
Another great benefit for the impatient folks is that the initial drop in water weight can lead to a big difference on the scale as early as the next morning.

Here are a few examples of low-carb meals that are simple, delicious and can be prepared in under 10 minutes: 7 Healthy Low-Carb Meals in 10 Minutes or Less.
On this plan, you can eat good food until you’re full and still lose a ton of fat. Welcome to paradise.
An evidence-based nutrition article from our experts at Authority Nutrition.
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Friday, July 20, 2018

BEST GLUTE EXERCISES

Exercises , FITNESS
BEST GLUTE EXERCISES

BEST GLUTE EXERCISES

Butts are important Part of our Body which play a major role in personality of a person. A strong, shapely butt starts with good genes, but you can easily build on that by doing exercises and activities that target all the muscles in your glutes.

Your glutes are made up of three different muscles—the gluteus maximus (the largest muscle), the gluteus medius, and the gluteus minimus.

The key to firm glutes is to hit all of these muscles from different angles and with a variety of exercises and cardio activities. You can't always change the shape of your glutes, but you can make them firmer and stronger with the right exercises. Following are some important exercises to grow and shape your butt.

 

HOW TO GROW YOUR BUTT



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Wednesday, July 4, 2018

Hip Thrust Exercises For A Toned And Strong Butt - Try it

Exercises , FITNESS
Hip Thrust Exercises For A Toned And Strong Butt - Try it

Hip Thrust Exercises For A Toned And Strong Butt - Try it



Do you have pain in your knees or lower back? And have you been squatting and lunging, only to make the situation worse? Well, then, you must try these hip thrust exercises. They are the ultimate glute-strengthening exercises that help restructure the glutes, making your butt rounder, firmer, and stronger. This, in turn, reduces hip flexor inflammation and lower back pain and improves your posture and hip-to-knee coordination. In this article, we will tell you about hip thrust, how to do hip thrust exercises, common mistakes, benefits, and more. Swipe up!

The hip thrust exercise is a phenomenal tool for targeting the glutes, which are those big, beefy muscles on your bum. The glutes are one of the largest and most powerful muscle groups in the body that are involved in most day-to-day and athletic movements. They are the prime movers in many activities like lifting (e.g. squats, deadlifts, etc.), running, and jumping just to name a few. Unfortunately, most people have weak, dysfunctional glute muscles – and many don’t even know it. Furthermore, most people think that squats and deadlifts are the best exercises for targeting the glutes, but that isn’t necessarily true.

The Hip Thrust is a glute exercise designed to improve your strength, speed and power by optimal hip extension. What is "optimal hip extension," and why should you care about it? It's all about the power in your glutes, which are among the most powerful muscles in your body. The glutes are designed to extend the hip or pull the leg behind the body. If your glutes are underdeveloped, your speed, power and strength are all compromised. That means you'll have weaker Squats and Deadlifts as well as slower 40-Yard Dash times and lower vertical jumps than you could have otherwise. Aren't those the things you're trying to improve?

A lot of exercises that improve leg strength, like Leg Presses or Squats, don't maximize hip extension. When we rack up the Leg Press with a bunch , or only Squat halfway down—which is as far as people go when their thighs are parallel to the ground—we aren't fully engaging our glutes. It may look cool to lift all that weight, but your glutes aren't doing all of the work they could be or should be.

What Is Hip Thrust?

The hip thrust was invented and popularized by Bret Contreras. It is basically an advanced and more effective version of the bridge exercise. Although both help in strengthening the hips, lower back, and thighs, the hip thrust is more challenging as you will do it at an elevation using your body weight or dumbbells, barbells, chains, and bands.

Hip Thrust Technique

The Starting Position

Lie down on your back with your knees bent and feet flat on the floor.
Make sure your neck is in a relaxed position, and your lower back is pressed into the floor.
Keep your arms at your sides, with your fingers pointing towards your lower body.

The Movement

Lift your hips towards the ceiling, as high as you can, without raising your feet or shoulders off the floor.
Try to form a straight line from the shoulders to the knees.
Squeeze your butt cheeks together when your thrust your hips up.
Lower your hips.
Start with 12 thrusts in a row. If you are a beginner, you can lower your tush to the floor. But if you want to challenge yourself a little, do not touch the floor when you come down. Get down as low as you can get without touching the floor and then thrust back up.

So, this is how you must do a hip thrust. But why should you do it at all? Here’s why.

Hip Thrust Exercise Advantages


Strengthens the lower back and leg muscles.
Improves body posture.
Improves glute strength, shape, and size.
Improves glute muscle power.
Helps you slay squats and deadlifts.
Refines leg, ankle, knee, pelvis, and hip movements.

Next, let’s see what you need to do these exercises. We have also answered a few other questions that will help you understand what muscles you will work on, the exercise time duration, and much more. Scroll down.

What Do You Need To Do Hip Thrust Exercises?

Comfortable clothes
Yoga mat
A secure bench
Dumbbells
Barbell

What Is The Time Needed To Do Hip Thrust Exercises?

Take about 15-20 minutes to do at least 2 variations of hip thrust exercises. Make sure you do 3 reps of each variation. Plus, take a few seconds rest between each rep and set.

Which Muscles Does The Hip Thrust Exercise Target?
The hip thrust exercise targets the glutes, hamstrings, quads, hip flexors, and lower back muscles.

Do I Need To Warm Up Before Doing The Hip Thrust Exercise?

Yes, absolutely. You must take 10 minutes to warm up. If you don’t, you may injure your glutes, quads, and hamstrings.

Before we start, here are a few tips to position your body to do this exercise.

Hip Thrust Exercise Set-up

Bench Height – Bret Contreras recommends the bench height to be anywhere between 13”-19”. Depending on your height, you can change it. Most Americans keep the bench at a height where the mid-upper back is against the bench. This gives them more stability and causes less pain in the back.
Bar Position – Place the bar on the crease of your hips in the pelvic region. Hold it so that it remains in position. Prevent it from sliding when you perform the hip thrust.
Barbell Padding – Protect your hips by using a padded barbell. You can also wrap a yoga mat or a t-shirt on the bar.
Leg Position – Your legs must be hip-width apart, feet flat on the ground, shins vertical, and toes pointing out a little.
Now, we are ready to begin learning. 

Hip Thrust Exercises For Stronger and Bigger Butt

Hip thrust exercises make it easy to build a bigger and stronger butt. Here’s a list of hip thrust exercises that you can do at home or in the gym.

1. Bodyweight Hip Thrust Exercise


This is very helpful for beginners.  

Steps To Do Bodyweight Hip Thrust Exercise

Sit in front of a secure bench. Flex your knees, and place your feet flat on the ground. Lean on the bench so that only the shoulder blades are against the bench.
Extend your arms to your sides and place them on the bench to support your body.
Lift your buttocks toward the ceiling and look up. Keep your neck and back in a neutral position. Your hips and spine should be in line with each other.
Hold this pose for a second. Do not forget to breathe.
Lower your hips back to the starting position.
Sets And Reps – 3 sets of 10 reps

Take Rest for 10 seconds

2. Dumbbell Hip Thrust Exercise


As the name suggests, you need dumbbells to do this exercise. 

Steps To Do Dumbbell Hip Thrust

Place the dumbbells on either side.
Lie down on a mat. Keep your knees flexed, feet flat on the ground and hip-width apart, and ankles right below your knees.
Grab a dumbbell in each hand and place them right on your pelvic region.
Push up with your heels. Exhale and raise your hips towards the ceiling. Feel the resistance in your glutes.
Hold this pose for a second. Inhale and lower your hips. Do not let your hips touch the mat before completing the set.
Sets And Reps – 3 sets of 10 reps

Take Rest for 10 seconds

3. Hip Thrust With Chains


Here, you will do the hip thrust with chains. You must practice it before you move on to the Big B, i.e., the barbell hip thrust. This exercise will help you develop the strength to balance a barbell on your pelvic region. 

Steps To Do Hip Thrust With Chains

Sit in front on a bench. Keep your knees flexed, feet flat on the ground and hip-width apart, and upper back against the bench. Extend your arms laterally and rest them on the bench.
Place the chains on your lap. Take a deep breath and exhale from your mouth. Engage your core, and thrust your hips up towards the ceiling. Keep your neck in a neutral position and look up at the ceiling.
Hold this pose for a second and then lower your hips. Do not let your hips touch the floor before completing one set.
Sets And Reps – 3 sets of 10 reps

Take Rest for 15 seconds

4. Hip Thrust With Resistance Band


This exercise was invented and made popular by Bret Contreras. You can use a hip thruster or a resistance band.

Steps To Do Hip Thrust With Resistance Band

Place two 100-pound dumbbells on either side of a secure bench.
Attach each end of a resistance band to each dumbbell.
Slide underneath the band. Flex your knees, keep your feet flat on the floor, and legs hip-width apart.
Keeping your upper back against the bench, extend your arms laterally, and keep them up on the bench.
Take a deep breath and exhale through your mouth. Engage your core, and lift your hips. Do not tuck your chin. Keep your neck in a neutral position and look up at the ceiling.
Hold this pose for a moment and then lower your hips.
Do not let your hips touch the floor before completing one set.

5. Barbell Hip Thrust Exercise

The barbell hip thrust is an advanced level glute exercise. If you are new to it, take a trainer’s help to avoid injuring yourself. 

Steps To Do Barbell Hip Thrust


Sit in front of a bench and place a barbell on your pelvic region.
Keep the upper back against the bench, place your upper arms on the bench, flex your elbows, bring your forearms towards your body, and grab the bar of the barbell.
Flex your knees. Keep your feet flat on the floor and hip-width apart.
Take a deep breath and exhale through your mouth. Engage your core, and lift your buttocks toward the ceiling. Look up at the ceiling and keep your neck in a neutral position.
Hold this pose for a second and then lower your hips back to the starting position.
Sets And Reps – 3 sets of 10 reps

Take Rest for 10 seconds

So, these were the 5 hip thrust exercises that you can do. Now, let me tell you about the common mistakes to avoid.

Hip Thrust Exercises – Common Mistakes

As with any lift, there are plenty of things you can do wrong when you do Hip Thrusts. The main mistakes I've observed include:

Not maximizing the full range of motion or stopping short of thighs parallel to the ground
Placing the feet too far in front or pressing through the toes, or heels come off the ground
Putting the bar too close to the neck or lower back
Hyperextending the lower back at the end of the lift and not maintaining a neutral spine
Jerking the weight off the floor

The biggest problem I have seen with the Hip Thrust is using weight that is too light. Your glutes are strong; you need to lift heavy.

It is one thing to make mistakes when you exercise and another not to correct them. An incorrect form will make you prone to injuries and prevent you from reaping all the benefits of the exercise. Keep the following points in mind when you do hip thrust exercises:

Avoid excessive arching of your back. This happens when the weight of the barbell, dumbbell, or chain is way too much for you.
You might involuntarily tuck your neck. However, make a conscious effort not to do so. Look up at the ceiling when you thrust your hips up.
When you raise your hips, keep your feet flat on the ground. Do not raise your heels.
Avoid doing the “half hip thrust”. Raise your hips so that your head, neck, and tailbone are in the same line.
There you go – everything you need to know about form, execution, variation, benefits, and tips to do hip thrust exercises. Remember Bret Contreras’ words, “Never make direct eye contact while hip thrusting or when someone else is hip thrusting…things can get awkward rather quickly.” With that in mind, put on your earphones, zone out, maintain the correct position, and thrust your hips up. Cheers!

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