Figure 4 Leg Raises & Flutter Kicks #AToZChallenge


Take care of your body. It’s the only place you have to live.
20 Motivational Quotes To Help You Reach Your Fitness Goals

It is not good to make anyone cry because of you. But, hold on, here is an exception. Make that fat cry. 😛 Just do it. Once you start you will love that fragrance of sweat. Yes, i am serious. I love the feeling and fragrance of my sweat. Sounds crazy but that is how it happens.

Thanks to all of you for giving such encouragement. I am coming up with views that these are a bit hard to do so here I have one a harder one and another easier workout. Let us rock.

Figure 4 Leg Raises

Lie flat on the floor on your back with legs straight and hands on your sides, palms facing down. Bring both legs up on top of your hips. Now bend the right leg and rest it on the left leg just above your knee. That’s a 4 made of your leg. Now lower the left leg down as close to the ground as you can. Do not touch the ground. Slowly bring it back up. Repeat 10 times. Now switch legs. Rest left leg on the right leg. Repeat 10 times.

Start with 2 sets of 10 reps for both legs. Don’t’ be partial. Always perform such exercises equally from both sides. Gradually, you can increase the number of reps and/or set as per needed. You can also time yourself for say 30-45 seconds.

This works on your abs along with hips, thighs, and legs. Remember to tuck down your lower back flat on the floor. Don’t forget to contract the core while lifting the leg up, that will help you make a controlled movement.

Flutter Kicks

Lie flat on the floor on your back with legs straight and hands on your sides, palms facing down. Bring both legs up on top of your hips. Now drop your left leg first and start crossing both legs back and forth. Make quick but controlled motions. Throughout the workout, make sure your legs remain straight as you possibly can. Do not let them bend from knees. Bring the legs over the top of your hips and over the top of your chest a little bit. Bring them down almost touching the ground (do not touch the ground) and right back up again. Repeat for 30 secs. (or 10 times)

Start with 4 sets of 10 reps. Gradually, you can increase the number of reps and/or set as per needed. You can also time yourself for say 30 seconds or 60 seconds.

This works on your core and tones your legs as well. Remember to tighten your core while performing this. Contract the abs the entire time. Make sure to make controlled movements.

When can you do ?? Best time for any workout is in the morning. You can also do in evening after at least 4 hours of a heavy meal. Never perform any workout on a full stomach.

The Body part of the day – F

Face

Don’t forget to Smile

You are never fully dressed until you wear a smile. A smile is the best makeup one can wear, and top of it, it’s free and one size fits all. I am not into makeups and fashion that much. Never wore lipstick until my second year of post-graduation. Everyone used to say how clean and perfect my skin is. And today i am stressed about these pimples which appeared and are here on all of my left side of the face since last 3 months.

Image result for face care quotes

  • Always remove your makeup before going to bed.
  • Out of cleanser?? Just put some olive oil on a cotton pad and & cleanse.
  • Wash your face with lukewarm water twice a day
  • Eat right kind of food avoid junk food
  • Cleanse properly with natural products like Multani Mitti.

Tip of the day

Sweat it out and Drink lots of water.

P.S –

These are just single workouts. Warm up and cool down are not included in this. Know that your body has limits and you should respect it. Do only as much as your body allows you. Little pain is absolutely normal as the muscles stretch, but if you feel more pain then you are doing something wrong. Stop doing it and consult a doctor if necessary. I am not a personal trainer, this is meant to be the inspiration for you as a way to break workout boredom.

GIF created by GIPHY.com, source video, image source

My previous posts of the #AToZChallenge –
A – Alternate Jackknife

B – Bicycle Crunches

C – Contralateral Limb Raises

D – Double Dip Squats & Double Pulse Bicycle

E – Elbow Planks

Categories: A to Z Challenge, Blogchatter, workouts | Tags: , , , , , , | 23 Comments

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23 thoughts on “Figure 4 Leg Raises & Flutter Kicks #AToZChallenge

  1. I enjoyed so much the epidermal context of this post and those excercises will be good for future use if my plan works over the extended time it appears it might take. Thank you for working so hard to include other information to accompany your content for fit enough people. I might be able to do this excercise from my reclining garden chair (cheap but strong) and get sunshine with it too – and in the safety of other people being around should I need a chat or any support rather than alone in home where sometimes only my dog to help and revive me. Thankful i’m mobile enough to get outside and try it when weather agreeable enough.


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  2. Leg raises really help with lower abs. Is there any other more intensive variation?


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    • You can do leg raises by both legs at the same time for that. 1) 90 degree raise. 2) 30 degree raises i.e. raise until you can just see your toes.

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  3. These are really good for abs especially to get a flat stomach. Thanks for sharing.


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  4. CRD

    Seems to be very effective.
    Just out of curiosity, where do you get those gif images from? They’re really helpful as illustrations/demos.
    Cheers,
    CRD


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  5. Oo. I need to try the figure 4 leg raises. Been wanting to work on my abs.
    ~Patricia Lynne aka Patricia Josephine~
    My A to Z’s of Dining with IC
    Patricia Lynne, Indie Author


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  6. Pingback: Go Around Squat #AToZChallenge | Anami's Pensieve

  7. leg toning exercise is so much required in this busy schedule.


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  8. Pingback: High Plan+ Knee Circle & High Knees #AToZChallenge | Anami's Pensieve

  9. Anagha Yatin

    This is what I like the most about your posts…they are so inclusive and holistic!
    Smile I believe is the only curved line that puts the twisted things straight.

    Liked by 1 person

  10. Pingback: Inner Thigh ‘W’s #AToZChallenge #BlogchatterA2Z | Anami's Pensieve

  11. Pingback: Jump Squats + Broad Jump #AToZChallenge #BlogchatterA2Z | Anami's Pensieve

  12. Pingback: Kneeling Side Leg Raise #AToZChallenge #BlogchatterA2Z | Anami's Pensieve

  13. Pingback: Lunges+Lifts & Lunge Pulses #AToZChallenge #BlogchatterA2Z | Anami's Pensieve

  14. Excellent workout tips ! Loving this series.

    Like

  15. Pingback: Oblique Crunch & Outside Leg Raises + Pulses #AToZChallenge #BlogchatterA2Z | Anami's Pensieve

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