Keeping the knees straight and close together,
slowly lift your legs straight up towards the ceiling until they are about perpendicular to the floor, if possible.
If you are stable here,
slowly lift your legs up, together, until you are balancing in a straight line.
When you can't go any farther, bend your knees into your armpits and
slowly lift the legs up to the ceiling from this egg shape.
Slowly lift leg, control the whole movement and hold the leg in upper position to make it harder.
Now, without leaning your trunk forward or arching your back,
slowly lift the leg straight back to contract the muscle fibers higher and higher up the buttock, but don't contract more than halfway up, and don't allow your foot to turn out at all.
Not exact matches
With your arms outstretched on either side of your body and your
legs straight,
slowly lift arms,
legs and chest off the floor.
Lift her leg off the floor, making sure you lift it slo
Lift her
leg off the floor, making sure you
lift it slo
lift it
slowly.
Lift one of the
legs and make gentle strokes on the ankle and
slowly extend it towards the thighs.
Slowly lift your left
leg to hip height with foot flexed and extend your left arm along your left
leg.
Lift one knee up in the air, extend the
leg, bend again and then
slowly return to the starting position.
Feel free to stay here to build balance, or with complete core control,
slowly lift and straighten both
legs.
Slowly lift your right
leg up and step up, bringing your left
leg to meet your right
leg.
From here, exhale and
slowly lift the arms and
legs a few inches higher, then inhale and lower them down a few inches.
Slowly and with control,
lift your right
leg up towards the sky, keeping your shoulders square and both hands firmly planted on the ground.
Slowly lower
legs, keeping them straight and together, until about 12 inches away from floor;
lift back up.
To release
slowly let go of the foot and extend the right
leg back, keeping it
lifted, as you lower your left hand to the ground.
Inhale as you lower both your upper and lower body
slowly toward the floor; pause with torso and
legs still slightly
lifted.
How to Sit tall with
legs long, exhale to
slowly roll back to lay spine on mat, inhale to curl up to chest
lift position and exhale to roll up to sitting.
The best tip I learned was to use a strap around the
lifted leg and inch my hand overhead closer toward my foot
slowly, while using a wall for support with the extended arm for balancing, focusing on one thing at a time instead of many.
Lift yone
leg into the air, then
slowly bring it down, lowering your planted
leg onto the knee while simultaneously tapping the toes of each foot together.
Slowly bring right
leg forward and
lift knee to chest while balancing on your left
leg.
Lift your straight
leg up until both knees meet, then
slowly lower.
Bring your knees back into your chest and repeat for 10 reps. Pro tip: Intensify this exercise by keeping your knees straight as you
lift your
legs and as you lower them,
slowly drop your upper body back toward the floor as well.
Lie on your right side and
lift the left
leg up as high as you can, then
slowly lower it down.
Lower the
legs slowly to 45 degrees, then come back up into the hip
lift.
Reach your arms out or forward and
slowly hinge forward at the hips, allowing your right
leg to
lift behind you.
If you can stay centered and keep your rib cage
lifted, then
slowly lift your back
leg to hip height.
Then,
slowly lift one
leg off the ground and lean forward as far as you can while keeping your lower back in good alignment.
The method of progression is simple enough; the first stage is the hanging
leg tuck or put simply
slowly bending your
legs and
lifting them so that your thighs are at 90 degrees and then holding the position for a couple of seconds before
slowly lowering them back down.
Just hang from the bar,
lift legs until they are parallel to the ground and
slowly lower.
Start off
slowly, you don't need to
lift your
leg the first time you do it.
Use your hands to support and
lift your back as you
slowly swing your
legs down toward your head until your toes meet the ground.
Keeping chest upright and hips square,
slowly lift right
leg.
Repeat the
leg lift 10 times
slowly and return to the start position.
With your next exhalation,
slowly draw your navel toward the spine and
lift your
legs over your head,
lifting your hips off the floor.
Your
legs will reach towards the ceiling with each rep. Exhale on the
lift, inhale and
slowly lower your hips back to the starting position.
The trickiest yet — Scale Pose — also known as
lifted Lotus Pose With your
legs crossed in a position on the floor,
slowly push yourself up off the ground Hold yourself up as long as you can using your abs to hold the pose Breathe in and out for ten to fifteen seconds (breaths).
To begin the glut kickback,
slowly lift one
leg back, keeping your knee bent, until the sole of your foot faces the ceiling and your thigh is parallel to the floor.You can target the upper glute muscle by raising your
leg higher or the lower glute muscle by keeping your
leg at less than parallel to the floor.
Slowly bend forward while
lifting one
leg back behind you and reaching your opposite arm out straight in front of you.
Place your hands on your hips, center one
leg, and then
slowly lift the other
leg so that your thighs are parallel.
Exhale as you
lift, pause at the top of the movement, then lower the
leg slowly.
Now
lift your
legs straight up and hold for a second, then
slowly lower them to the start position.
Bring your left hand to your left hip crease and
slowly lift your left
leg up behind you, pouring weight into your right foot and fingertips as you come forward.
Laying on your side,
lift one
leg straight up and lower
slowly back down.
Form: Exhale and
slowly lift your right arm and left
leg off the floor.
front squat 2 x 6 - 8 seated knee extension 2 x 10 - 15
leg curl — either seated or supine 1 x 10 - 15 prone dumbbell row on high bench 2 x 8 - 12 parallel bar dip 1 x 8 - 12 barbell row 1 x 8 - 12 French press with EZ bar on decline bench 1 x 8 - 12 standing biceps curl with straight bar and narrow grip 1 x 8 - 12 crunch 1 x 15 - 20 incline reverse crunch with hip
lift 1 x 19 - 15 back extension 1 x failure (start with just one rep and
slowly work up to fifty) 4 - way neck work with towel 15 sec.
Sitting in a chair, place a fairly lightweight dumbbell between your feet and
lift legs straight up off the ground and lower
slowly.
Isolations are another option: Increase your resistance,
lift your butt off the seat and
slowly pedal using ONLY your
legs (your body shouldn't move or bounce).
From here, keeping your
legs together,
slowly lower your
legs as far as you can to one side without
lifting your shoulders or low back off of the floor (b).
Slowly lift the right
leg out to the side while maintaining a 90 - degree angle at the knee joint.