Do this exercise from Plank mode.
If you already have a fixed plank, get out of this position instead of being on all fours for an extra challenge. Bend your knees at a 90-degree angle and slowly raise your thighs, detach the buttock muscles and maintain the body position, and straighten your back completely.
To be in the plank position, straighten your legs completely and place them so that their toes are perfectly flat and perpendicular to the ground. You can also lower your torso to place your forearms on the ground for more stability. The arms of both hands should be parallel. Doing hip butt kicks from the Plank position is more challenging than doing four-legged exercise.
Start with three sets, including 6 to 10 repetitions, and make sure that your body shape is exactly as we said.
Make sure your weight is balanced and you do not lean on or press on your wrists.
Use a mini-band above the knee (tape around the legs) to increase resistance.
If you have a band or band, wrap it around your thighs, just above your knees. In this case, when you lift the leg, this bar or band will provide resistance to add load to this movement.
You can create variety in these movements by using the four-legged starting position or the advanced Plank starting position.
Use a larger elastic to pull the legs.
For this section, be in the starting position on all fours. Now you need a larger band or cache that has a handle. Place the bandage in the middle of the sole of your foot and hold the handles in front with your hands. With one exhale, move your foot up and down until your foot is above your waist.
Be careful when lowering your foot. Lower your foot in a controlled motion as fast as you lift.
To raise the level of exercise, place a small dumbbell behind the knee.
If you are getting fit for your hips, you need to do extra exercises. Choose a dumbbell that fits your strength and power and place it behind the knee of one foot in a four-legged position. You need to keep your balance so that the dumbbell stays in place and does not fall while going up and down. First, repeat this exercise several times with one foot and then repeat all the steps with the other foot. This way you do not move the dumbbells back and forth. If you are new to weightlifting, a 2-pound (0.91 kg) dumbbell is a good weight to start with. If this weight is heavy for you, replace it with a lighter weight.
Warning: Be careful to lift only as much weight, as you can, do not forget to maintain proper body shape. Trying to do this exercise in poor, form can cause back injury.