This exercise targets: glutes, quadriceps and hamstrings
For this exercise, you will need: an exercise mat
Lie on an exercise mat with your arms by your sides and the palms facing down. Your upper body is relaxed and your head is in a neutral position. Bend one knee so it forms a 30 degree angle, while your foot is resting on the floor. The other leg is stretched out and resting on the floor. You've got a 90 degree angle in your ankle. Raise your leg and keep it stretched out, so it forms a 90 degree angle with the body. Slowly return to the starting position, and do not let it slam on to the ground. 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 neutral and relaxed position.
Keep your leg stretched out at all times, and don't forget about the straight angle in your ankle.
Advanced: Add ankle weights.
Exhale as you raise inhale as you return to 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
Lie on an exercise mat with your arms by your sides and the palms facing down. Your upper body is relaxed and your head is in a neutral position. Bend one knee so it forms a 30 degree angle, while your foot is resting on the floor. The other leg is stretched out and resting on the floor. You've got a 90 degree angle in your ankle. Raise your leg and keep it stretched out, so it forms a 90 degree angle with the body. Slowly return to the starting position, and do not let it slam on to the ground. 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 neutral and relaxed position.
Keep your leg stretched out at all times, and don't forget about the straight angle in your ankle.
Advanced: Add ankle weights.
Exhale as you raise inhale as you return to starting position.
Beginners: 10 repetitions with each leg
Intermediate level: 15 repetitions with each leg
Advanced level: 20 repetitions with each leg