{"id":1205,"date":"2022-03-26T13:52:00","date_gmt":"2022-03-26T20:52:00","guid":{"rendered":"https:\/\/members.befinallyfit.com\/?p=1205"},"modified":"2022-03-29T11:43:27","modified_gmt":"2022-03-29T18:43:27","slug":"inner-leg-raise","status":"publish","type":"post","link":"https:\/\/www.befinallyfit.com\/weight-loss\/inner-leg-raise\/","title":{"rendered":"Day 47 &#8211; Inner Leg Raise"},"content":{"rendered":"<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-1206\" src=\"\/\/members.befinallyfit.com\/wp-content\/uploads\/inner_leg_raise.jpg\" alt=\"Inner Leg Raise\" width=\"1024\" height=\"675\" \/><\/p>\n<p><strong>HOW TO&#8230;<\/strong><\/p>\n<ol>\n<li>Position yourself into <a href=\"https:\/\/www.befinallyfit.com\/weight-loss\/side-plank\/\">Side Plank<\/a>.<\/li>\n<li>Move the foot of your upper leg behind the foot of your lower leg and put it on the floor.<\/li>\n<li>Move your lower leg up, while keeping the side plank position (lift your foot as high as you can without lowering your hips).<\/li>\n<li>Hold for about 3 secs and then return to the side plank position.<\/li>\n<li>Switch sides.<\/li>\n<\/ol>\n<p><span style=\"text-decoration: underline;\"><strong>Progression:<\/strong><\/span> Perform the Inner Leg Raise on each side for 5-10 secs before you switch.<\/p>\n<p><span style=\"text-decoration: underline;\"><strong>Variation:<\/strong><\/span> Too hard? Limit the leg raise to the point where your foot is just off the ground. Build up the duration of the lift and the height of the lift gradually.<\/p>\n<p><span style=\"text-decoration: underline;\"><strong>Goal:<\/strong><\/span> Perform the inner leg lift 10x without resting (each side).<\/p>\n<p><span style=\"text-decoration: underline;\"><strong>Challenge:<\/strong><\/span><br \/>\nStart in the Side Plank position.<br \/>\nInner Leg Raise 3s.<br \/>\n<a href=\"https:\/\/www.befinallyfit.com\/weight-loss\/side-inner-knee-tuck\/\">Side Inner Knee Tuck<\/a> on the same side.<br \/>\nThis is one set. Repeat 10x, and then switch sides.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Inner Leg Raise<\/p>\n","protected":false},"author":2,"featured_media":2855,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"image","meta":{"footnotes":""},"categories":[177],"tags":[178],"class_list":["post-1205","post","type-post","status-publish","format-image","has-post-thumbnail","hentry","category-planking","tag-plank","post_format-post-format-image"],"_links":{"self":[{"href":"https:\/\/www.befinallyfit.com\/weight-loss\/wp-json\/wp\/v2\/posts\/1205","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.befinallyfit.com\/weight-loss\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.befinallyfit.com\/weight-loss\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.befinallyfit.com\/weight-loss\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.befinallyfit.com\/weight-loss\/wp-json\/wp\/v2\/comments?post=1205"}],"version-history":[{"count":3,"href":"https:\/\/www.befinallyfit.com\/weight-loss\/wp-json\/wp\/v2\/posts\/1205\/revisions"}],"predecessor-version":[{"id":3320,"href":"https:\/\/www.befinallyfit.com\/weight-loss\/wp-json\/wp\/v2\/posts\/1205\/revisions\/3320"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.befinallyfit.com\/weight-loss\/wp-json\/wp\/v2\/media\/2855"}],"wp:attachment":[{"href":"https:\/\/www.befinallyfit.com\/weight-loss\/wp-json\/wp\/v2\/media?parent=1205"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.befinallyfit.com\/weight-loss\/wp-json\/wp\/v2\/categories?post=1205"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.befinallyfit.com\/weight-loss\/wp-json\/wp\/v2\/tags?post=1205"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}