You will be ready to rock your bikini with these low back hyper exercises! Remember the ab mat from our last workout? We are busting it out again for another fitness challenge. This piece of equipment is super versatile and pushes a fit girl in so many ways. That’s why I love it. Low back hypers all the way. We are changing the game here! Let’s get ready.
Rock Your Bikini with Low Back Hyper Exercises
I have shared before that back in the day before I discovered lifting I was a total cardio bunny bouncing on my elliptical in the comfort zone. I had never heard of a hyper and wouldn’t have been able to find one if my life depended on it! Does this sound like you? No worries. My mission is to help you learn to lift by building your moves.
Build Your Moves
Using an ab mat will take these hyper exercises to the next level of our fitness. You have to try it because you won’t believe the tension it adds! It’s a must try and the perfect add-on to your at home fitness equipment. I have been guilty of ignoring hyper exercises and focusing on my low back as part of my fitness routine.
However, it should truly be a priority not only to rock your bikini, but to keep your back strong. Our muscles grow weaker with age and through the stresses of daily life. It is always up to us to take charge of our health! Focus on your performance and building up that muscle.
A hyper or hyperextension mainly targets your lower back muscles consisting of the erector spinae which are the large paired muscles (known as “extensor muscles”) in the lower back that hold up the spine. A hyper also targets your hamstrings and glutes as secondary muscle groups.
Unfortunately, not too many exercises work on strengthening your lower back specifically, so hyperextensions are a good exercise to add to your workout.
General Form Cues
- Lie on top of the ab mat. Snug yourself up onto the mat as you position it under your core.
- Find your balance using your hands to center yourself. Clasp your hands behind your head. Round all the way over the mat, vertebra-by-vertebra. Control your center and do not shift left or right.
- Pause and then raise up and back vertebra-by-vertebra as you articulate through the small muscles of the spine. At the top, do not overextend. Keep the ribs down and head forward.
Tip from you Trainer
Hyper like you mean it! Low back exercises are just not a typical focus of many workout routines. It is so easy to kind of forget you should be focusing on this type of development. I challenge you to look at your current fitness efforts and include hyper exercises at least 2-3 times a week.
Be sure to check out the video I posted on my Instagram page of these low back hyper exercises!
I love the ab mat and hope you try it with these exercises! Focusing on your low back strength will have a significant impact on your performance.
Read and re-read the form cues to make sure you have a general sense of how you want to move your body through these hyper exercises. Find a mirror that will help you check you form often. Focus on getting improving in each and every repetition and the results will show up!
Check back next week for your next move.
BUILD YOUR MOVES
- Shape Up Now with 3 Ab Exercises
- Bust Your Booty with Dumbbell Squats
- Best Arm Exercise with Floor Press
- Get an Amazing Ab Workout with the Dead Bug
- 3 Butt Exercises for Strong and Lean Curves
- Get Strong Glutes with Hip Thrust
- Booty Basics with Glute Bridge
- A Strong Back – 4 Dumbbell Row Variations
- 3 Amazing Ways to Push Press
- 3 Steps to a Power Clean with Dumbbells
- Add the Intensity to Your Reverse Lunge
- Perfect RDL Exercises for Better Glutes
Because looking cute helps every workout.
Below is the fitness equipment I used for these exercises from my Amazon Store:
HOW ABOUT YOU?
- How often do you do ab crunches?
- What’s your favorite ab exercise?