1. Difficulty level: easy and medium

Effect: strengthening the center of the body, stretching and strengthening the legs, thighs (especially the inner surface) and buttocks, improving coordination.

Performing an exercise

Lie on your side, put your head on a stretched arm, stretch your body in one line, pull in your stomach, fix the center of the body. Bend the top leg at the knee and place its foot in front of the knee of the bottom leg. Pull the toe on the lower leg and slightly turn the heel up, with an exhalation, lift the leg slightly off the floor – the starting position. While inhaling, lift your leg as high as possible without bending it, while exhaling, lower it to its original position.

Number of repetitions: 10 times on each leg

Details

– Do not dangle when lifting your leg, keep the center of the body.

– Do not lift the body off the floor. Work only with your hip and leg.

– To enhance the effect and complicate the exercise, you can linger for several counts in a position with the maximum leg raised, perform quick pulsating movements with the leg, or after raising the leg, add a series of circles with the lower leg.

– To make the exercise easier, place your top leg on your knee in front of you. 2. Difficulty level: medium and difficult

2. Difficulty level: medium and difficult
Effect: strengthening the center of the body, stretching and strengthening the legs, thighs (inner surface) and buttocks, improving coordination.

Performing an exercise

Lie on your side, put your head on a stretched arm, stretch your body in one line, pull in your stomach, fix the center of the body. The legs are in the Pilates position. As you exhale, lift both legs up. As you inhale, lower your bottom leg a little lower. As you exhale, sharply pull it to the top.

Number of repetitions: 10 times on each leg

Details

– Do not dangle when lifting your leg, keep the center of the body, the body is always stretched in one line.

– Do not lift the body off the floor. Work only with your hip and leg.

– To simplify the exercise, you can keep your feet close to the floor.

– To complicate the exercise, raise the body and rest your head on the arm bent at the elbow. Place your other hand in front of you. For a very advanced level, it is possible to put both hands behind the head, which will force you to even more involve the muscles of the center of the body.