Challenge Number 11!
Today's Challenge is...
Side Lying Leg-Lifts
Lie on your side on a mat/floor with your legs straight. Your lower arm can be bent and placed under your head for support. Your upper arm rests upon your upper hip. Your hips and shoulders should line up and aligned vertically to the floor. Engage your abdominal muscles to support your back.
1.Upward Phase: Breathe out. Gently raise your leg, keep your knee straight and the foot in a neutral position. Do not allow your hips to roll forward or back. Both knees should be "looking" straight ahead. Continue raising your leg until the hips begin to tilt, the waist collapses into the floor or until your feel tension develop in your low back.
2. Downward Phase: Gently breathe in and lower the leg to your starting position in a slow, controlled manner.
3. Do this 10 - 15 times, take a one minute rest. Repeat 3 times
4. Roll over and repeat on the opposite leg.
I like this one,I can watch tv while doing them :) and its quite cold for walking but I managed to get a 30 min walk in before the hail arrived,feel good now
Put little weights around your ankles for the extra challenge!
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