This exercise targets: thighs, quadriceps, hamstrings
For this exercise, you will need: an exercise mat
Lie on an exercise mat with your arms by your sides and palms facing down. Extend one leg toward the ceiling and slightly rotate outward. Point your toes toward the ceiling.
Trace a circle on the ceiling with your toes. Move only your leg and do not lift or move your hips. Remember to keep your leg straight. Your hips stay on the exercise mat during the entire workout.
Trace the circle clockwise for recommended amount of repetitions first, and then switch to counter-clockwise rotations.
After repeating this exercise the recommended amount of repetitions, change sides and repeat the same movement with your other leg.
Tips:
Inhale as you start making a circle.
Don't lift your hips off the floor.
Your working leg should be straight during the entire exercise.
Advanced: Use ankle weights on your working leg.
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 palms facing down. Extend one leg toward the ceiling and slightly rotate outward. Point your toes toward the ceiling.
Trace a circle on the ceiling with your toes. Move only your leg and do not lift or move your hips. Remember to keep your leg straight. Your hips stay on the exercise mat during the entire workout.
Trace the circle clockwise for recommended amount of repetitions first, and then switch to counter-clockwise rotations.
After repeating this exercise the recommended amount of repetitions, change sides and repeat the same movement with your other leg.
Tips:
Inhale as you start making a circle.
Don't lift your hips off the floor.
Your working leg should be straight during the entire exercise.
Advanced: Use ankle weights on your working leg.
Beginners: 10 repetitions with each leg
Intermediate level: 15 repetitions with each leg
Advanced level: 20 repetitions with each leg