|What it’s good for||Strengthens the muscles at the back of your legs and up into your buttocks. Everyday benefits include:
|How often to do it||Daily or
Three times a week (if using ankle weight, see below)
|Equipment you’ll need||A mat, rug, carpet, towel or anything else you can lie on comfortably on the floorAnkle weight (optional, see below)|
- Lie face down, head resting on the backs of your hands, elbows out at your sides
- Gently pull in your lower abs, then squeeze your buttock muscle tightly on one leg and lift that leg off the ground
- As you lift, take care not to tip your body over to the other side, as that’s cheating
- Hold your leg briefly in the air, then lower
- Now do the same with the other leg.
Both legs = 1 repeat. Aim for 12 repeats
♦ As you get better at doing this, try to relax your arms and shoulders so that they are not giving you any extra help at all !
Varying the exercise for more challenge
Once you can do 12 leg lifts, you need to make the exercise a bit harder to continue strengthening your muscles. Firstly, add a second set of 12 daily. Then you could add an ankle weight, starting with the smallest weight (eg 0.5kg).
Note: once you start working with leg weights, you will need to leave a day’s rest between exercise sessions, so you’ll be aiming to do this exercise about three times a week, rather than every day.