Oh yeah, that’s the spot… (Image: Youtube/Upright Health)
Every gymgoer, yogi, athlete, or casual fitness enthusiast has had this moment: You’re going about your workout routine, minding your own sweaty business, when you suddenly realize, “Wow, this move looks really dirty.” You glance around, wondering if anyone is looking at you thinking the same thing. Usually they’re not — but now it’s all you can think about until the end of the set.
Enter our PG list of some of the most blush-inducing exercises real people actually do in the gym. Some of them are effective moves worth adding into your routine. Some of them are just plain silly. But all of them look hilarious.
1. Glute Bridge/Hip Raise
The glute bridge is one of the most important exercises you can do in the gym. As a warmup move, it wakes up sleepy glutes (butt muscles), allowing you to effectively utilize these muscles during your workout.
“Don’t be shy with sharing your hips to the sky,” fitness expert Craig Ramsay tells Yahoo Health. “By exposing yourself to this exercise, you’ll be proud to get butt naked!”
Tip: To do it correctly, lift your hips until your body forms a straight line from your chest to your knees — no need for Showgirls-style thrusting and back arching (as amazing as Elizabeth Berkley is in that movie…).
2. Hip Abductor Machine
If whoever designed your gym was kind enough to place the hip abductor machine facing a wall, you’re in luck. (Image: Youtube/Jorge Cajina)
This move (described by some as the “yes-no machine”) is great for your outer thighs and butt muscles, Ramsay says. “Breathe out as your legs go out, and in as they come inward,” he advises. “Take your time going in and out.”
3. Kettlebell Swings
The friskier your kettlebell swing looks, the better. (Image: Youtube/Jen Sinkler)
If you’re doing a kettlebell swing correctly, it should look pretty dirty, says strength expert Jen Sinkler. A powerful hip snap ensures you’re using your butt and the back of the thighs to power the move.
“If you like to swing, make sure you know the rules,” Ramsay quips. Think of pushing your butt backward, hinging at your hips, then thrusting your hips forward as you swing the kettlebell up. “Push the kettlebell out using your butt, not your arms — and don’t go too deep,” he adds.
4. Frog Pose
Release your inner thighs — and get intimate with your mat – with frog pose. (Image: Youtube/Zao Yoga)
Of the many, many yoga poses we could have included here, frog took top honors. That’s because it not only feels frisky, it can actually help you in the bedroom. “Frog pose is very good for sexual performance,” says yoga expert Beth Shaw. It opens up your hip adductors so that you can reach more challenging positions both on the mat and in the bedroom, Shaw tells Yahoo Health. Hel-lo!
5. Foam Rolling The Inner Thigh
There’s a purpose to this, we swear. You know, besides making you look ridiculous. (Image: Youtube/Upright Health)
You don’t see this move in the gym very often, but it’s actually a fantastic exercise to improve tissue quality in the tight inner-thigh region. It’s also a fantastic exercise to feel like you’re humping the gym floor.
If you have knee aches, try adding it into your foam-rolling routine. Roll along the length of each inner thigh 10 times. “To take some weight off the inner thigh-foam roller connection, place your elbows and hands on the floor,” Ramsay advises. “Don’t forget to release the tension with proper breathing, and don’t be afraid to make some noise.” Best performed in your living room, all alone.
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