These 2 exercises to do at home keep you fit!

1. Hyperextension (lumbar extensions)

The hyperextension, also referred to as the back extension, often goes unnoticed in comparison to other exercises targeting similar muscle groups. However, neglecting this highly beneficial and versatile exercise would be a mistake. It stands out as one of the most effective ways to develop and fortify the muscles of the posterior chain, encompassing the erector spinae and hamstrings.

While these muscles may not be as glamorous to train, their significance lies in maintaining balance and functionality. Whether using only body weight or incorporating additional resistance for progression, the hyperextension stands out for its simplicity and effectiveness.

Key Points About This Exercise:

Target Muscle Groups: Erector Spinae, Hamstrings

Type: Strength

Mechanics: Compound

Equipment: Hyperextension machine

Difficulty: Beginner

Muscles at Work:

. Erector Spinae:

• Core muscle group along the spine, aiding in standing straight and bending backward.
• Crucial for various total body movements such as deadlifts, good mornings, and squats.

. Hamstrings:

• Three-headed muscle group (semitendinosus, semimembranosus, and biceps femoris).
• Located on the back of the upper leg, opposite the quads.
• Functions to extend the hips and flex the knees.
• Active during activities like sprinting, jumping, and the gait cycle, contributing to knee joint stability.

. Glutes:

• Comprising gluteus maximus, gluteus medius, and gluteus minimus.
• Gluteus maximus plays a significant role in both function and aesthetics.
• Isolating the glutes is crucial to prevent lower back issues and knee pain, particularly as the glute medius tends to weaken due to prolonged sitting.
• The glutes primarily extend and externally rotate the thighs, contributing to upright posture.

. Hips:

• Vital muscle group for maintaining mobility and flexibility.
• Aging and various factors can lead to hip problems, making it essential to keep them mobile.

How to Perform the Hyperextension

To add some variety to your workout, we've included two methods for this exercise. One is the traditional and widely used approach, while the other offers a unique twist for you to explore and determine which suits you best.

Basic Hyperextension:

1. Set yourself up on the hyperextension machine, securing your legs and ensuring your hips (not your stomach) are in contact with the padding.
2. Maintain a slight bend in your knees, allowing room to bend your torso down and forward.
3. Cross your arms over your chest and lean forward, reaching as far down as possible.
4. Lift your torso until it aligns with the rest of your body or slightly hyperextends at the top.
5. Repeat for the desired number of repetitions.

Cat Stretch Version:

1. Position yourself on the hyperextension machine, securing your legs and ensuring your hips (not your stomach) are in contact with the padding.
2. Keep a slight bend in your knees, providing flexibility as you bend your torso down and forward.
3. Cross your arms over your chest and lean forward, mimicking a cat stretch. Keep your upper body parallel to the floor and engage your abs, creating a crunch-like movement during this phase.
4. Reverse the motion while remaining in place, straightening your back and pulling your shoulders back, as demonstrated in the accompanying video tutorial.
5. Repeat for the desired number of repetitions.

Tip: Experiment with the standing version, as demonstrated in the video, which offers additional benefits and requires no equipment. This variation can complement the machine version effectively

2. Leg raise 

The lying alternating leg raise is a targeted isolation exercise designed to enhance muscle and strength in the abdominal and hip flexor regions. Notably simple, this exercise is accessible to individuals of all fitness levels, requiring only bodyweight and a comfortable floor mat.

In This Exercise:

Target Muscle Group: Rectus Abdominis, Iliopsoas
Type: Strength
Mechanics: Isolation
Equipment: Floor Mat
Difficulty: Beginner

Exercise Instructions:

1. Lie on your back on the floor with your arms resting straight by your sides.
2. Lift both legs approximately 3 inches off the floor, maintaining a straight position.
3. Engage in a scissor motion, alternating your legs up and down to pass each other.
4. Repeat for the desired number of repetitions.

Variations & Tips:

• Ensure not to bend your knees throughout the exercise.
• The movement predominantly activates the lower abdominals.
• This exercise proves effective for targeting the core and strengthening the hip flexors.