OK, let's start.
First of all, I'm not going to get into any details relating to the name of the positions, since I honestly have no idea why they were given that name most of the times
With no particular order, I'll start with this position.
This doesn't seem to be too complicated or athletic, and yet it is not as easy as it seems to keep your balance when you're standing on your knees - especially when you have a hot partner in front of you and you want to keep your hands everywhere and you want to keep thrusting.
Let's have a look at a muscle chart:
Roughly, these are the
main muscles involved in this position:
1 -
Glutes (for thrusting power)
2 -
Hamstrings (for thrusting power and vertical balance; you can manage horizontal balance by simply parting your knees a bit more to get a steadier base)
3 -
Thighs (mainly for vertical balance)
4 -
Erector spinae and Thoracolumbar Fascia, AKA Lower back (plays a major role in your balance here)
5 -
Abs, all of them, but mainly lower abs (for balance, but plays a major role in thrusting power, especially if you're thrusting upwards)
6 -
Trapezius and Latissimus Dorsi, AKA middle back (to help you support your partner's weight if they lean backwards).
Here's how we can work on these muscles:
1 - GLUTES

Perform 3 series of 10, doing it slowly up and slowly down, feeling the your glutes really tight and burning.
2 - HAMSTRINGS

Perform 3 series of 10 on each leg. You can do it without the weights. Always keep your back straight and don't let your knee go past your toes.
3 - THIGHS

Perform 3 series of 10. You can do it without the jump, simply going from squat to a standing position. This exercise pretty much works on all of the 3 aforementioned groups of muscles.
4 - LOWER BACK

Perform 1 series of 15 for each variation. If you prefer, you can have your hands under your chin, palms facing the floor.
5 - ABS

With your legs in a vertical position, push your feet towards the ceiling, using only the strengh in your lower abs. Perform 3 series of 15. You can work on the other abs groups with your regular crunch.
6 - MIDDLE BACK

Starting in the first position, dive into the second one keeping your torso as close to the floor as possible, until you reach your pubic area and then push yourself back up to the first position. Perform 3 series of 10 (this one can be tricky)
IMPORTANT: Always remember to properly warm-up, stretch, cool-down and stretch before and after you perform any exercise.
And this is it for now. I hope you find it useful and I apologize if this takes up too much space in your monitor :D
Cheers
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