How to do a reverse burpee for your glutes and core

When you burpee, you’re signing up for a move that challenges your cardiovascular system Y works the muscles of the upper and lower body. That’s why full-body exercise is so beneficial…and difficult. But just when you’re starting to think, “Hey, I’m getting this now!” Club Coach of the Month Pilates instructors Brian Spencer and Chloe de Winter are here with a twist. Introducing the reverse burpees

“Reverse burpees are great for adding a cardio option to strengthen your glutes and core for healthy knees and a lower back,” says Spencer in today’s video. Also, because reverse burpees require you to learn a new (somewhat complex) movement pattern, they also help you hone your coordination and motor skills, which can increase your longevity.

Of course, the chances of you hitting a reverse burpee on the first try are slim (and that’s okay). The exercise involves a controlled back roll that gives you enough momentum on the way forward to stand up and jump into the air. It’s far from easy, but luckily Spencer and de Winter are breaking down some of the most common mistakes they see in class in this week’s edition of TOTMC.

The first thing to consider, says Spencer, is the knees. If he finds that they are bending toward each other to help him get down to the ground, roll back and get up, he is compromising the health of his ankles. Second, Spencer says that people tend to let their legs swing up and down in the air when the main job comes from holding their thighs tightly against their chest. And lastly, reverse burpee novices tend to choose not to use their hands when doing so would help them maintain proper form.

To see de Winter and Spencer’s tips for maintaining A+ reverse burpee form, watch the full video. Then you’re ready to add this move to your HIIT mix.

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