An exercise for the living room without training equipment: The leg lift in prone position also called Superman exercise. The second exercise from my "30 days abs legs butt" training plan.
What at first looks like simply lying on the floor and sometimes even relaxing, is in fact anything but not strenuous. The prone leg raise is an easy exercise, but at the same time it is a very effective butt exercise. Without expensive training equipment it is a great exercise to do at home. What I do recommend is a yoga or exercise mat. But it is not obligatory.
As with the Lunge you also train several muscles at the same time. However, the leg flexors (musculus semimembranosius), the leg biceps (musculus biceps femoris) and the semitendiosius muscle (musculus semitendiosius) are primarily required. In addition to these thigh muscles, however, the large pomus muscle (Gluteus maximus muscle) trained.
Here's how:
Lie down with your belly on your yoga mat. Stretch your legs straight down. You can cross your arms stretched out and support your head with them. Or you can simply stretch them straight out in front. Place your feet on the tips of your toes.
While exhaling, lift the legs upward toward the upper body. Attention: The legs remain extended during the entire exercise! Pull the tops of your feet up. While lifting your feet, make sure you steer the upward exercise with your heel - this way your leg flexor muscle will be more strained. Super training effect!
Now you may breathe in again. At the same time, lower your legs back down. Neither your knees nor the tips of your feet touch the floor. You are fully stretched and tense during the entire exercise.
Can you feel your thigh muscles shaking? Very good :) Don't worry, after several runs and if you are already further along with the training plan, it will get better and the trembling will subside.
Here is a video for you:
https://www.youtube.com/watch?v=uRB161ZQ4yI
You must not make these mistakes:
- The back works along with it: Many support their legs with their lower back during the upward movement. Caution: This not only reduces the training effect for the legs, but can also lead to back pain.
- Legs not stretched: Stretch your legs through, so the training effect for your muscles is increased
- Put your legs down: After the upward movement, lower your legs again. But do NOT put them down. Knees and feet remain in the height!
Why lifting legs is great:
Leg raises are an effective exercise to do at home without any exercise equipment. You can do it anytime, all you need is an exercise mat. But even this is not obligatory. Most of the time a simple carpet is enough. The exercise looks very easy, but it's a real challenge. Do not underestimate it :)
Photo: Despositphotos.com/blanaru
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