This is very powerful exercise. Hardens and strengthens your gluteus muscles and hamstrings and works your core as you need to contract both your abdominals and lower back muscles.
Lie on your back with your legs bent and feet flat on the floor. Then extend one leg until is level with the bent leg. Using your gluts muscles raise your hips up, only your upper back and shoulders remain on the ground. Pause for two seconds and then slowly lower until your hips just lightly touch the ground without resting them and go back up again. Keep your core activated all the time and don’t let your hips sag. Do 3 sets with 15 repetitions on each leg.
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