This exercise targets: glutes, quadriceps, hamstrings and hips
For this exercise, you will need: an exercise mat
Lie on your side and lean on one arm. Your legs should be straight and your toes are pointed forward -- with a 90 degree angle in your ankles.
Perform a controlled motion and raise your upper leg to form approximately a 45 degree angle. Stay in that position for a second and return to the starting position. After performing the recommended amount of repetitions, change sides and repeat the same movement with the other leg.
Tips:
Point your toes forward and form a 90 degree angle in your ankles, because this way you will be targeting the right group of muscles.
You can perform this exercise without a stepper.
Exhale as you raise up and inhale as you return to the starting position.
Keep your upper body in a neutral and relaxed position.
You can lean on your lower arm or you can lie down on your arm.
Advanced: Add ankle weights.
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 your side and lean on one arm. Your legs should be straight and your toes are pointed forward -- with a 90 degree angle in your ankles.
Perform a controlled motion and raise your upper leg to form approximately a 45 degree angle. Stay in that position for a second and return to the starting position. After performing the recommended amount of repetitions, change sides and repeat the same movement with the other leg.
Tips:
Point your toes forward and form a 90 degree angle in your ankles, because this way you will be targeting the right group of muscles.
You can perform this exercise without a stepper.
Exhale as you raise up and inhale as you return to the starting position.
Keep your upper body in a neutral and relaxed position.
You can lean on your lower arm or you can lie down on your arm.
Advanced: Add ankle weights.
Beginners: 10 repetitions with each leg
Intermediate level: 15 repetitions with each leg
Advanced level: 20 repetitions with each leg