How to do a reverse burpee for your glutes and core

WHen you do burpees, you’re signing up for a move that challenges your cardiovascular system. And Works your upper and lower body muscles. That’s why full body exercise is so beneficial…and hard. But just when you start thinking, “Hey, I’m getting the hang of it!” Coach of the Month Club Pilates instructors Brian Spencer and Chloe de Winter bring a twist here. Introduction opposite Burpee

“Reverse burpees are great for adding a cardio option to strengthen the glutes and core for healthy knees and lower back,” says Spencer in today’s video. Plus, since reverse burpees require you to learn a new (somewhat complicated) movement pattern, they’re also helping you improve your coordination and motor skills—which can increase your longevity.

Of course, the odds of you nailing a reverse burpee on the first try are slim (and that’s totally okay). The exercise involves a controlled backward roll that gives you enough forward momentum to lift your feet and jump into the air. It’s not easy, but luckily Spencer and DeWinter break down some common mistakes seen in class in this week’s edition TOTMC.

The first thing to focus on is your knees, says Spencer. If you find that they’re leaning against each other to help you land, roll backwards, and climb up, you’re compromising the health of your ankles. Second, Spencer says people tend to let their legs go up and down in the air when it comes to the core of keeping your thighs tight to your chest. And lastly, reverse burpees—newbies tend not to use their hands when it would help them maintain proper form.

To see DeWinter and Spencer’s tips for keeping A+ reverse burpee form, watch the full video. Then, you’ll be ready to add this move to your HIIT mix.

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