Lazy people exercise by lying down! Learn to lift your legs while prone, and it is very effective to lift your buttocks and slim your waist for 3 minutes every day

[Leg lift in prone position]

This training is very suitable for practicing while doing other things, such as lying on the grass or the floor of the room, reading a magazine or watching a TV series while practicing. Practice as much as possible each time. The intensity of practice is the key to the final results!

Purpose: To exercise the gluteus maximus and erector spinae muscles to shape beautiful buttocks and slim waist.

Number of exercises: 2 to 3 sets for each leg, 20 to 30 reps per set.

[Prone Leg Raise] Steps:

1. Lie prone, support your body with your forearms, palms facing down, shoulders perpendicular to your elbows, lower back slightly concave, one leg slightly raised off the ground, toes straight.

2. When you exhale, lift one leg as high as possible (do not use your back to exert force). When you inhale, lower your leg but do not let it touch the ground. Repeat this exercise 20 to 30 times before putting your foot back on the ground.

Tips: Tighten your abdomen slightly and slightly concave your lower back. Be careful not to overexert yourself. Keep your shoulders perpendicular to your elbows and do not shrug. Stretch your spine.

3. Practice on the other side.

[Prone Leg Raise] Action Tips

• Breathing: Raise as you exhale, lower as you inhale.

• Posture: When the toes on the same side of the leg are straightened, the gluteus maximus is exercised; when the toes are curled back, the quadriceps are exercised. Repeat the lifting and lowering movements without your legs touching the ground, and do not return your feet to the ground until the end of the exercise.

[Prone Leg Raise] Variations

To intensify the exercise, when you raise your legs to the highest point, hold the position for about 2 to 3 seconds, while extending your exhalation, and then lower your legs. Alternatively, you can use ankle straps or elastic bands for this exercise. Finally, bend your knees to increase the work on your hamstrings (the muscles on the back of your thighs).

Source: Caishi Culture's "Tight Curve Training Illustrations" Author/Jean Pierre. Clemenceau, Frederick. Delavie

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