This exercise targets: glutes and hamstrings
For this exercise, you will need: an exercise mat
Get onto your hands and knees, with your back up in the air. Your back should be straight. Lift one leg up, and hold it in a straight line with your body. Your thigh should be parallel with the floor, your lower leg bent upward so it forms a straight angle with your knee. Your ankle is flexed and your foot parallel to the floor. Your upper leg should make movements up and down, and the lower leg remains in the air, upward. Make sure to keep your ankle flexed. After doing the recommended amount of repetitions, change sides and repeat the same movement with the other leg.
Tips:
Keep your upper body in a stable position.
There is only a slight motion involved in this exercise -- perform it by pushing your heel toward the ceiling.
Advanced: Add ankle weights. Exhale as you push your heel up and inhale as you return to the starting position.
Beginners: 10 repetitions with each leg
Intermediate level: 15 repetitions with each leg
Advanced level: 20 repetitions with each leg
For this exercise, you will need: an exercise mat
Get onto your hands and knees, with your back up in the air. Your back should be straight. Lift one leg up, and hold it in a straight line with your body. Your thigh should be parallel with the floor, your lower leg bent upward so it forms a straight angle with your knee. Your ankle is flexed and your foot parallel to the floor. Your upper leg should make movements up and down, and the lower leg remains in the air, upward. Make sure to keep your ankle flexed. After doing the recommended amount of repetitions, change sides and repeat the same movement with the other leg.
Tips:
Keep your upper body in a stable position.
There is only a slight motion involved in this exercise -- perform it by pushing your heel toward the ceiling.
Advanced: Add ankle weights. Exhale as you push your heel up and inhale as you return to the starting position.
Beginners: 10 repetitions with each leg
Intermediate level: 15 repetitions with each leg
Advanced level: 20 repetitions with each leg