Fitness Tips with Kerry

January Fitness Tip with Kerry Engle, Shaker Pointe’s Fitness Director

Leg Extensions Supine

     

A continuation off November’s pelvic tilt exercise, this modification is designed to improve control of the abdominal muscles and help them contribute to stabilizing the lower back and pelvis.  You should predominantly feel this exercise in the abdominal area.

Follow these Steps:

Step 1:  Lie on your back with your knees bent.  Your feet, knees, and hips should be in line with your feet pointing straight ahead and your arms out to the sides.  Have your palms facing the ceiling

Step 2:  Draw your belly button down to the floor and tighten your abdominal muscles to flatten your lower back entirely to the floor

Step 3:  While holding your position, lift one foot off the floor so the lower leg from the knee down is parallel to the floor.  The hip and the knee should be bent.

Step 4:  Slowly straighten out this leg as you keep the lower leg parallel to the floor.  Straighten the leg only as far as you can while keeping your lower back flat to the floor.

Step 5:  When you feel your lower back arch off the floor, bring the leg back to the start and repeat.

Step 6:  Do 3 sets of 5 repetitions then switch legs and repeat with the other.

Modification:

If you are not able to keep your lower back flat on the floor, keep your feet on the floor and tighten your abdominal muscles from this position.  Instead of lifting one foot at a time, slide the heel away from your body extending your hip and knee.  Only slide the heel as far as you are able, return to the start and repeat.

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