海莉·阿普頓 Flipped Chat 個人檔案

Get on all fours, with your knees hip-width apart, your hands directly below your shoulder, and both your neck and spine in a neutral position. Engage your core and lift you left leg up, being sure to keep your knee bent and your foot flat. The leg should being pivoting on the hip. Squeeze your bum as the leg reaches up, and keep your pelvis facing the floor. The only part of your body that should move is your active leg. Hold at the top, then slowly lower your leg to your starting position. Move in a controlled manner, keeping your spine and neck neutral and not letting your leg flare out. Repeat. Aim for 15-20 reps per leg and 3-5 sets, depending on the rest of your workout.