How to pelvic thrust dance
Hip Thrust - Videos und B-Roll Material
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Rückansicht der jungen schlanken Afrikanerin, die Gesäß schütteltvon 1
TikTok's viral ab dance is low impact and builds a toned core
Diet & Fitness
Users are posting videos of themselves doing the exercise and claiming they are seeing weight loss and toning results.Carline Marques Lauriano has documented her weight loss doing the "ab dance" by posting a video a day to her TikTok page. sydvinejewerly / TikTok
By Brianna Steinhilber
People are always on the look out for the next fitness trend to slim their midsection and get those enviable six-pack abs.
The latest craze? The "ab dance" making its rounds on TikTok.
The standing abdominal movement requires participants to tilt their pelvis forward and back, crunching the abs and swinging the arms back and forth at a fast pace.
It's unclear where the dance originated, but it's gaining steam on TikTok, with users posting videos of themselves doing the exercise and many claiming they are seeing weight loss and toning results.
Carline Marques Lauriano has documented her experience with the workout by posting a video a day to her TikTok page. She first came across the "ab dance" one month ago and she committed to doing it every single day for 20-30 minutes. She has lost 18 pounds in 30 days.
"I enjoy doing the dance because it is fun and easy ... you are having fun and losing weight at the same time,” Lauriano told TODAY Health. “I do 10 minutes in the morning, then 10 before bed; I do it during the day in between … You can literally do it whenever you want, you can be cooking or doing laundry, all you have to be doing is standing and make sure you move your abs.”
#duet with @sydvinejewerly I believe in what I’m doing! I love the progress and I’m proud of myself 👏🏽💪🏽🔥 #foryoupage #postpartum #exercise♬ original sound - sporttothin
While the “ab dance” is the only form of exercise Marques has been doing since she gave birth three months ago, she is also eating a clean diet and drinking lots of water, she said. “It’s amazing, I couldn’t believe myself … when I look at my tummy I am so happy because now I get to wear dresses and do other things I haven’t been able to do since I had my baby,” she said.
Clearly it has worked for Lauriano. But do fitness experts agree that this is an effective workout? And more importantly, is it safe?
“This is actually an effective move to tone your core — but only if performed correctly!” Stephanie Mansour, certified personal trainer and weight-loss coach, told TODAY. “Essentially it's like a standing pelvic tilt, which engages your low abs and muscles of the low back in the forward motion, and releases them on the backwards motion. By tilting the pelvis forward and backwards, your core must kick on in order to control this movement.”
Dr. Dennis Cardone, osteopathic sports medicine specialist and chief of primary care sports medicine at NYU Langone Health, agreed that the "ab dance" can be a safe and effective exercise to perform. "It is low impact and it works the core and abdominal muscles," he told TODAY. But like all exercise programs there is the risk for injury when doing too much too soon, he added.
Poor form can also increase your risk of injury. “It is very easy to do this move incorrectly especially with the blaring beat of the music. It almost turns into a fast dance move, which wouldn't require core engagement,” said Mansour. “If done too quickly and out of control, this can put strain on the low back, specifically the lower lumbar spine.”
To avoid injury, Cardone recommended starting slowly and gradually increasing the duration and intensity of the “ab dance” — and to not perform it more than 3-4 days per week.
As with any exercise regimen, you should speak to your doctor before trying this workout.
If done correctly, can this move really result in a chiseled midsection? "Yes, the ab dance can help build the strength of the core and abdominal muscles," said Cardone. "The 'six-pack ab'? Well that is more about calorie restriction and low body fat, which in many cases can be unhealthy. "
The right way to perform a pelvic tilt
If you want to give the move a try, Mansour suggested performing this exercise against the wall to start.
Stand about a foot away from the fall with your feet as wide as your hips. Rest your upper back against the wall, and allow your low back to have its natural arch (this would be the backwards motion in the TikTok video.) Then, pull your navel in towards your spine like you're zipping into a tight pair of pants, and gently press your low back into the wall behind you, tiling your pelvis forward. (This would be the pelvic thrust forward you see in the video.) Repeat this 10 times.
More standing ab exercises to try
Stand tall with both hands behind your head. Tilt the pelvis forward, and then perform a crunch just as you would as if you were lying on the ground, by squeezing your abs and crunching your chest towards your thighs. Be sure to keep your hands light on your head as to not pull your neck. Return to standing. Repeat 10 times.
This move is similar to the Pilates exercise performed while seated. Stand tall and press your hands together at your chest. Act like you're diving forward, rounding your back and pulling your low abs in towards your spine. Return to the starting position. Repeat 10 times.
Brianna Steinhilber is an editor and writer on TODAY Health, Food, TMRW and NBC News BETTER.
How to do pelvic thrusts correctly
If you want to increase the volume and strength of the buttocks, hip thrusts should definitely be part of your training.
A bent leg hip extension exercise performed with your back on an elevated surface, the hip row is a favorite of lifters worldwide for its ability to target the posterior chain, especially the glutes, in a unique way.
What muscles work?
The movement of the hip joint is mainly directed to the gluteus maximus and gluteus medius muscles as well as the hamstrings. Your quads, core, and adductors will work too.
What's the point?
Hip thrusts increase gluteal strength and volume in a way that many other exercises cannot, and experts agree that they benefit many people, from athletes to seniors over 65.
Glute strength is important for core, pelvic and lower body stability. Without it, you are at a higher risk of knee pain, lower back pain, and other injuries.
Strong glutes also contribute to athletic ability such as jumping, sprinting and changing direction. In general, strong glutes are the key to good mobility. Extra bonus? Beautifully raised and rounded back.
How do you do hip rows?
Perform the following steps to perform a hip thrust:
- Stand with your back to an elevated surface (such as a bench or box), bend your knees and place your feet on the ground.
- The bench should touch just below your shoulder blades and your feet should be shoulder-width apart. You can rest your elbows on the bench.
- Keeping your chin on the floor, push off with your heels until your thighs are parallel to the floor - your legs should form a 9 angle0 degrees.
- Squeeze your buttocks at the top, then return to the starting position.
If you are a beginner, aim for 3 sets of 12 reps, gradually increasing to 20 reps using your body weight.
After that, continue with the exercise, experimenting with a variation on one leg or safely adding weight with a barbell, disc, or dumbbells - more on that below.
It is worth noting that hip rows are similar to glute bridges, but they are not interchangeable.
While the movement is much the same, glute bridges are performed from the ground and target more quads and less hamstrings than hip thrusts.
How to add this to your routine?
Hip kicks can be a great addition to a full body or leg workout.
If you're doing hip thrusts in combination with other leg exercises such as squats and deadlifts, make sure you give yourself and your hips enough rest between workouts.
As always, make sure you are well warmed up before strength training. A 5-10 minute moderate cardio warm-up followed by dynamic stretching will do.
What are the most common errors to watch out for?
There are a few nuances of form to consider when doing hip rows.
You don't have full range of motion
If you stop short of hip parallel, your glutes will not be fully engaged. To fix this, make sure your legs are bent at a 9 angle.0 degrees.
Your foot placement is not correct
If your legs are too far forward, you will feel your thigh resting more on your hamstrings. If they are too far away from your body, you will get more quads.
As with Goldilocks, you need to find the "correct" position of the foot in order to feel the thrust of the hip primarily with the gluteal muscles.
Lower back not neutral
If your ribs are raised and your lower back is arched or overstretched at the start of the movement, you will not be able to fully extend your hips to activate your glutes.
Make sure your ribs are down and your lower back is neutral to achieve full hip extension.
You stand on tiptoe
Some people tend to get up on their toes at the top of the push. This is either due to the fact that you have the wrong position of the foot, or because you dominate the quadriceps.
Reassess where your feet are and make sure your legs form a 90 degree angle at the top. Then focus on heel contact throughout the movement.
Can you add weight?
Once the bodyweight hip row becomes easy, try adding additional resistance in the following ways:
With a dumbbell or weight
Gently place a dumbbell or weight plate on your pelvic bones as you push.
You have several options.
If you are using Olympic size plates with a barbell, you can simply roll it over your legs.
If your bar is lighter, you can ask a partner to help you load it onto your hips. You can also lift the barbell up, sit on the bench and from there take the starting position.
Regardless of how you start, place the bar in the crook of your hips with your hands at your sides to stabilize it throughout the movement.
With Hip Trainer
This particular type of bench allows you to perform barbell or banded hip rows with a very simple set up.
When you begin to add significant weight to the hip joint, you may feel pain where the bar is. Consider using pads or roll up a yoga mat or towel to cushion your hips and prevent discomfort.
What variations can you try?
Try these hip row variations to have fun and keep challenging yourself!
As mentioned above, the glute bridge and thigh row are similar but focus on different muscles.
Perform a glute bridge with your upper body on the ground, not on a bench.
If you feel like your quads are getting very active on the hip thrust, the glute bridge is a good alternative for you to really focus on your glutes.
Single Leg Hip Lunge
Hip Row Progression, straighten one leg and hold it at a 45 degree angle as you move.
Bench Hip Push
Take another bench or box of the same or slightly higher height and push your hips up with your legs up.
The range of motion here will be greater than with a standard hip thrust - try to go lower than you would if you were on the ground.
When performed correctly, hip thrusts are one of the most effective ways to increase glute size and strength. The good news is that they are available to almost everyone. So if you haven't already, drop (thigh).
exercise technique for beginners step by step, history, origin, benefits of dance
- How to learn to dance twerk
In recent years, twerk is gaining more and more popularity among the youth.
Dynamic movements of one of the most piquant parts of the female body, helps dancers to liberate themselves and pump sexuality. In addition, this is a powerful fitness workout, where the main focus is on the work of the gluteal muscles and thighs. As a result of such shock physical activity, the body is tightened and acquires the desired rounded shape.
In pursuit of beautiful buttocks and slender legs, modern girls do not need to resort to plastic surgery and go to the surgeon. You can achieve the desired result with the help of twerk classes. Consider whether it is so easy for beginners to master this direction, and what are the benefits of fashionable dance for the body.
What is twerking
Twerking is a new dance direction, which is based on the movement of the buttocks and hips. Sometimes it is called booty dance (bootydance) or booty shake (bootyshake).
The history of twerk is closely intertwined with ancient African tribal customs. The girls performed a dance with characteristic sexual movements to attract the attention of the opposite sex. It was a kind of signal, a suggestion of intimacy. If a man was ready to have a relationship with a girl he liked, then in response he took part in the dance and demonstrated similar movements.
At the beginning of the 21st century, America remembered this forgotten African tradition and decided to take it as the basis of the dance. The new direction was called twerk. It took a decade for local choreographers to stage and perfect the technique. And only then the twerk was demonstrated to the world.
The public was not ready for a long time to accept a new direction, which was perceived as sexually provocative and hurt the feelings of adherents of the classics. However, if you delve a little into history, it becomes clear that the appearance and origin of most dance styles was initially criticized. For example, it was unacceptable for a decent lady to perform tango. But gradually, such heated debates around twerk faded away, and now girls who professionally master this type of dance are only admired.
Twerking continues to conquer the world. If earlier women used to attract male tribesmen with dances, now they resort to buti neck to form and maintain a beautiful figure. Guys are also increasingly paying attention to booty dance.
Dance cannot exist apart from music. And for a long time, twerk was in dire need of instrumental accompaniment. Performing completely new movements to well-known tunes was not interesting. There is an opinion that for commercial success, a musical style must combine both an element of novelty and reminiscent of what was before. Otherwise, the public will not understand and will not accept the revolutionary idea. Music for booty dance consists of various types of rap, typical of some southern states.
Benefits of classes
Gradually, a new fashionable dance moved from TV screens to the halls of sports centers and added to the list of popular types of training. So, residents of Moscow can master the twerk technique step by step in the La Salute fitness club. Training is conducted by experienced instructors.
Classes are a powerful cardio load, which helps to strengthen the cardiovascular system of the body, improve blood circulation. Special exercises help to remove extra centimeters in the waist and hips, tighten the figure and improve the appearance of the buttocks, giving them elasticity and roundness.
The benefits of twerking don't end there. This kind of physical activity has a beneficial effect on the female body, not only from the outside. The movements during the dance are a kind of massage for the internal organs. It helps to reduce or completely eliminate menstrual pain, reduce excess bile, get rid of cellulite.
Dancing twerk is also a powerful psychological resource. During the lesson, a woman develops the skill of owning her own body and thus can be liberated, reveal and strengthen her sexuality, and increase self-esteem.
Twerk classes do not require any special physical preparation or physique. In terms of health, there are restrictions only for those who have problems with the spine and the musculoskeletal system.
During the dance there is a serious load on the knees. These points should be taken into account by everyone who wants to learn booty neck. At the slightest pain, you must immediately stop the lesson and immediately consult a doctor. You also need to be wary if after class it hurts to sit or lie on your side.
How to learn to twerk
Twerk is a very dynamic dance, and the muscles are under a lot of stress, so the body needs a mandatory warm-up before training. You can practice tilting the torso to the sides, forward and backward. Exercises should be done slowly, while feeling how the muscles are stretched and warmed up. It is useful to sit on the longitudinal and transverse twine, if the stretch allows.
Since the main focus in twerking is on the buttocks, hips, lower back, the main base of exercises consists of the following elements:
- gluteal muscle vibration;
- rotation of the hips and lower back;
- work alternately with different buttocks;
- hip 8 rep;
- hip thrusts.
Beginners can try to learn the basic movements at home, this will help various video tutorials, which show the elements of twerk for beginners in stages.
After stretching, you can move on to learning the basic movements that help you master the technique from scratch:
- Stand with your feet shoulder-width apart, straighten your back, squat. In this position, it is necessary to rotate the hip joint, doing the figure eight.
- Place your palms on the floor and quickly bend and unbend your knees, vibrating your pelvis.
- Squat down with your hands on your belt. Try to actively shake your lower torso so that your legs and hips vibrate as you do so. This is an important exercise, one of the main elements of the dance.
- Continue with hip crunches with knees bent. To do this, return to the starting position, turn the toe of the right leg inward along with the knee, while shaking the buttocks with the force of the thigh. Do the same with the left leg. It turns out a twist movement.
Thus, you can learn to twerk by starting with the basic elements, which successively turn into bundles, and you get a complete dance.
Comfortable tracksuit, shorts or leggings are suitable for training. Shoes - sneakers or sneakers.
At first glance, it may seem that there is nothing complicated in the described movements. But it is not. There are few basic exercises, but not everyone can master them correctly. Therefore, armed with a little home preparation, you can safely proceed to classes under the guidance of an experienced trainer at the LaSalute dance studio.
What music to dance to
The bootyshake dance requires suitable accompaniment. Since the movements of this direction are quite dynamic, the incendiary samba, rap, hip-hop, R&B will be an ideal option. There are several popular songs that go well with dance - these are "BubbleButt" and "Bandz A Make Her Dance".
Why twerking doesn't work
There are reasons why movements may not come out correctly:
- Lack of flexibility in the lumbar spine and hips. In this case, additional stretching exercises will help.
- Deflection problem. If during training you take the body back due to the shoulders and thoracic spine, and not the lower back, then nothing will work.
- Tightness of the body, tension. Immediately liberated and immersed in the atmosphere of twerk may not come out of the first lesson. From this movement look "wooden". In this case, you just need to give yourself time and gradually join the general rhythm of mood.