JULIET KASKA'S ZEN FITNESS

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Reverse Leg Lifts- Daily Move for January

January 5, 2018

 

Reverse Leg Lifts

 

These reverse leg lifts are great for lifting your butt and toning your hamstrings. But here is the really cool part, as you work the backside (butt and hamstrings) you’re are subtly stretching out your hip-flexors (the front side of the hips). Your hip flexors get tight from sitting, especially if you are stuck at a desk for most or your day.

 

Exercise Setup

  • Come down on to your mat on all fours, with your knees right under your hips.

  • Now lower down onto your forearms with your elbows directly under your shoulders.

  • Interlace your hands together.

  • Draw your abdominals in., pulling your navel in towards spine.

  • Slightly tuck your tailbone to keep your lower back long.

  • Keep your neck long.

  • Keep your arms actively pressing, as if you were lifted in a plank position.

Variation #1

  • Extend your left leg straight back with your toes pointed, so the top of your foot is resting on the ground.

  • Keep your upper body and hips completely steady as your lift the left leg straight up and then slowly lower it down.

  • A good visual is to feel like you are balancing a fragile object on the back of your leg.

  • Do 20 repetitions before moving to variation #2

Variation #2

  • On your last repetition of variation #1 hold your leg up, bend the knee until your thigh is parallel with the ground and your knee is at a 90’.

  • Flex your foot.

  • Keep the angel of the knee at 90’ as you lower the knee down to the ground and then lift up again.

  • The hip of your working leg will want to open/turnout. To get the full effect of this move you should keep your hips stabile.

  • Do 20 repetitions before your switch to Variation #1 on the other side.

Additional Challenge    

To make this more challenging you can add in ankle weights. 

 

Check out our other Daily Moves: 

      December:   Single Leg Stretch (abdominals) 

      November:   Double Leg Stretch (abdominals)

      October:       Plank  (core/full body)

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