Do you want to train your core gluteus muscles without performing hard workouts? If yes, then you have landed at the right post because, in this informative post, we will tell you about a fantastic exercise. Even though you can focus on gluteus development and support your hip flexors sharply with one of the simplest workouts. Our topic will be Frog Pumps, its benefits, and Frog Pump Alternatives. Let’s begin the magic of words and find interesting facts.
What is the Frog Pump Exercise?
The glute is a group of three major muscles that differentiate your lower back and upper back. Gluteus Maximus, Gluteus Medius, and Gluteus Minimus are the muscles focused in this exercise. Frog Pump is uncommon, and a few people know this movement. It is a straightforward approach to targeting your overall glutes and will not pit you against heavy-loaded machines.
Moreover, this exercise is so versatile letting you perform anytime and anytime. People also call this workout a Glute Bridge because you are posing like a bridge by lifting your hips off the ground. Your overall posture and figure will improve once you perform this exercise. To increase the exercise challenge, you can place a resistance band around the hips.
Benefits of Frog Pump
Some of the salient advantages of this simple exercise are as follows:
Body Balancing: If you are facing issues with your overall body balance, then Frog Pump is the best choice for you. You have to pause at the peak position which will bring stability and balance.
Warm-Up Exercise: Before performing heavy-duty leg exercises like Leg Press, you must warm up yourself and activate the gluteus muscles. Frog Pump helps you in this aspect and prepares the focused muscles to work efficiently.
Load-Free Exercise: It is a bodyweight exercise which means you are not using external equipment or tools. This makes it cost-effective as you don’t have to pay extra charges to a trainer or purchase any fitness tool.
Isolated Workout: Frog Pump deeply focuses on gluteus muscles making it exceptional for glutes. Moreover, this exercise also prevents people from dead butt syndrome.
Painless Activity: You will not feel pain as this exercise is so gentle for the overall lower body. By flexing your hips, it will normally allow you to mobilize your muscles softly.
How to Perform
Before performing any exercise, you must have proper instructions from the fitness trainer. It is recommended to keep some knowledge before carrying out this movement. Here are a few steps that you can follow to activate your gluteus group:
- Lie straight on your back and connect your feet closely.
- Make bends in the knees and open the legs in such a way that the knees are separated but the heels are connected. (This pose will be similar to frog posture)
- Keep your hands straight and don’t lift your upper body including shoulders and neck.
- Bring activation to the midsection and lift your lower back. This will bring a slight movement in the upper body as your chin will make a connection with your neck.
- Keep your shoulders on the ground and squeeze the glutes throughout the process.
- Repeat the steps 12 times to complete one set and try to include 3 sets in your routine.
Don’t think that it is simple as you will have to challenge your posture when it comes to performing. Therefore, come with confidence if you want to carry the movement a dozen times.
Frog Pump Alternatives
Here are considerable Frog Pump Alternatives that will give similar results but keep yourself under pressure.
1. Standing Hip Abductions
Standing Hip Abduction is the best and suitable frog pump alternative because it will strengthen your hips. Moreover, you will learn to balance your overall body as you will carry the body weight with one leg. This exercise is unilateral in nature because you are performing it with the a single leg that will focus on one side development.
People suffering from muscle pain or beginners who can’t lift heavy weights, Standing Hip Abduction comes with the best possible solution. moreover, you will feel slimness in the waist as you include this workout in your routine and perform repeatedly after three to four days. Similarly, you can hold weights like kettlebell and dumbbells in hand to increase the workout intensity.
2. Clamshell
Clamshell is the foremost exercise for patients suffering from knee injury. According to the Physio Therapist in Australia, Clamshell works best for the hip flexors and bring greater range of motion to the hips. A person who has included this exercise in his routine will carry domestic activities such as walking, stepping up/down, running etc.
However, you can place a resistance band between legs to increase the workout challenge. This will put extra tension to the hip abductors which gives your gluteus muscles a bit pressure. Furthermore, you will feel less strain in the back if perform this exercise carefully. But if you make mistakes while making proper postures, then Clamshell can give you a tough time with pain.
3. Swiss Ball Hip Bridge
Swiss Ball Hip Bridge is also one of the fantastic exercises for the glutes, thighs, and hamstrings. It not only brings muscle development but also teaches you to keep body constant. With only a Swiss Ball, you can perform it anytime and anywhere to maintain overall fitness. Not only hamstrings and Gluteus muscles are the primary ones but your abdominal muscles will also gain positive results.
Bridge poses always support your lower back by putting less stress on this particular side. According to fitness experts, you can lose bunch of calories and will gain slim waist with regulars repetitions of this special exercise. If you are an athlete and want to supercharge your overall legs, then include Glute Bridges in your work routine and run like tiger.
4. Reverse Lunges
Reverse Lunges is a variation of simple lunges that particularly targets some major muscles of the legs. However, a beginner cannot perform forward lunges properly because of the bad control over body. But reverse movement is a bit easy for you and will not put pressure on the joints. If you have experienced lunges, then Reverse Lunges are not new for you.
This time, you have to put load on the front leg and bend your knees parallel to the ankle. Bring the hips lower to the floor and switch between legs to perform single repetition. Even though, your core also gain positive impact if will involve the abdominal muscles while moving the legs.
5. Squats
If you are a fitness lover, then you must have performed Squats in your career. This is one of the best exercise for lower body muscles that not only brings stability but also improves overall flexion. While holding a posture, you have to bear your bodyweight on the lower legs and make back muscles as a support.
All you need is to stand straight and lower the hips down to make a pose where your core gains pressure and overall weight will be shifted to the legs. Moreover, trainers also recommend this exercise because it keeps your muscles activated and makes you sweaty. Without lifting heavy weight exercises like Deadlift or Bent over Rows, you can still bring mass and strength.
If you want to get rapid growth of leg muscle then see this article: Alternatives For Leg Press
6. Single Leg Back Kick
Single Leg Back Kick is another significant frog pump alternative where you have to kick back with one leg. stand with a support like a wall and place a hand on it for making an angle. Now kick the leg back up to the hip level and feel tension in the hips. This particular movement requires a greater range of motion which means you are playing good cards with stability.
Conclusion
Frog Pump is so uncommon but don’t think that its not effective for the fitness. This unpaid therapy brings flexibility in the hip section and core muscles. But you must include exercises like Glute Bridges, Squats, and Lunges in your routine to give functionality to your glutes. Experience these exercises and give yourself boosted stamina to keep the heart rate up. Visit us for more valuable and informative content.