This exercise targets: glutes, hamstrings and quadriceps
For this exercise, you will need: an exercise mat
Get in an all-fours position with your knees and hands on the floor. Your back is straight. Lift your leg up, and straighten it. Form a 90 degree angle in the ankle.
Raise your straight leg with your heel pushing up and constantly forming a 90 degree angle in the ankle.
Return to the starting position and repeat.
After doing the recommended amount of repetitions, change sides and repeat the same movement with the other leg.
Tips:
Keep your upper body in a stable position.
Your legs should remain straight at all times, with the ankle forming a 90 degree angle.
Advanced: Add ankle weights.
Exhale as you push your heel up and inhale as you return to the starting position.
Beginners: 10 repetitions with each leg
Intermediate level: 15 repetitions with each leg
Advanced level: 20 repetitions with each leg
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Once cannot overemphasize how important motivation is to achieving your fitness goals. Set concrete goals for yourself, and find ways to keep your enthusiasm high. Always remember to make exercising fun. Create a reward for following your plan that consists of less traditional, fun exercises. Follow these tips and you're going to be one step closer to where you want to be.
Try using rock music while you work out. Music helps you get on track. The rhythms in music will make your body want to move. Dancing appeals to us on a primal level. Let your body go! Teach yourself to have fun with a work out by adding dance and music to an otherwise boring routine. Listen to the music and let it distract you from your body's aches and pains.
Bring some friends with you to work out. Make your workout a social event. Working out with people you like can make it fun. When you share your exercise time with someone, it makes it pass by quickly. The conversation of the company you keep can take your mind off any fatigue you are feeling. Adding friends to your exercise routine is really a lot of fun.
Try using video games that are designed to be a workout. These games help to keep your mind busy while you are working out and this helps you last longer and preform better. There is a large variety of video games that are produced to facilitate people trying to improve their physical health. By emphasizing fun activities in your exercise regime, you forget you are beginning to tire and spend more building up your body!
If you can afford it, take yourself shopping for workout clothes, so you will be more motivated to exercise. Purchase workout gear that makes you feel positive! Fitness gear can be very fashionable and flattering. Many modern styles can be very cute and extremely fun. Show off your unique style! Choose an outfit you normally wouldn't. You should choose exercise outfits that you like to wear so that you will feel good about going to the gym or working out.
Keep your exercise routine interesting by avoiding repetition. Make sure you spice it up! If you want to be productive, you must avoid being bored. You may lose faith entirely and stop your work out if you don't have the right determination. This is why you should change up your routine regularly. Variety is important to keeping yourself interested in work outs. If you stop working out, you will risk losing all of the progress that you have already made.
When you have reached a goal, give yourself a treat. When you give yourself a reward, it does not have to be too big or grand. Small, simple rewards can be equally effective. To reward yourself, buy a small chocolate bar or a book you have been wanting. You should select an item that is accessible but that you have refrained from buying. Pick something you really want as a reward for staying focused on your goals.
When you choose to work out it should not feel as if you're being punished for something. Put fun into your workout routines and you will look forward to your exercise time. You can have more fun with your workout by using these tips.
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