Thirsty Thursday

Have a water bottle ready to extinguish your thirst after this hardcore blast! 

Exercise: Pelvic Lifts and Pelvic Lift Splits
Optional: Reverse Pike
Equipment: Bench 

 
Try these Pelvic Lifts and Pelvic Lift Splits!!
A belly-busting cure that cuts to the core!
And for an added challenge,
add the Reverse Pikes shown below!

15-20 Pelvic Lifts
15-20 Pelvic Lift Pulses
!5-20 Pelvic Lift Splits (Right side/left side=1 rep)
Add 15-20 of the Reverse Pike below 
Rest 15-30 seconds and repeat all for 2-3 sets

Pelvic Lift & Pelvic Lift Split Video

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LorCore Tip:
No need for a death grip!
Keep arms and legs relaxed and maintain tension on the abs to tip the hips upward off the bench.
Always contract the abdomen BEFORE raising the hips from the bench!

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1. Begin by lying on your back with legs extended perpendicular to body and hands holding the top edge of the bench. 
2. Brace abdomen by tipping pelvis upward and draw hips upward while bringing legs over chest.
3. Maintaining hip height off of the bench, brace abs and press legs back to starting position.
4. Repeat 16x. On last repetition, hold pelvic lift position. 5. Slowly lower hips down to a few inches above bench, flex abs and press hips back upward.
5. Return toward bench and repeat 16x.