{"id":1377,"date":"2022-04-15T08:16:00","date_gmt":"2022-04-15T15:16:00","guid":{"rendered":"https:\/\/members.befinallyfit.com\/?p=1377"},"modified":"2022-05-13T04:11:16","modified_gmt":"2022-05-13T11:11:16","slug":"reverse-extend-lift","status":"publish","type":"post","link":"https:\/\/www.befinallyfit.com\/weight-loss\/reverse-extend-lift\/","title":{"rendered":"Day 67 &#8211; Reverse Extend &#038; Lift"},"content":{"rendered":"<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-1378\" src=\"\/\/members.befinallyfit.com\/wp-content\/uploads\/reverse_extend_and_lift.jpg\" alt=\"Reverse Extend and Lift\" width=\"1024\" height=\"675\"><\/p>\n\n\n<p><strong>HOW TO&#8230;<\/strong><\/p>\n\n\n\n<ol class=\"wp-block-list\"><li>Get into the <a href=\"https:\/\/www.befinallyfit.com\/weight-loss\/reverse-bridge\/\">Reverse Bridge<\/a> position.<\/li><li>Slowly lift your left leg and while raising the leg, straighten it.<\/li><li>Lift your extended left leg until it is at about a 30-degree angle with your upper right leg.<\/li><li>Hold for 2 seconds, and then lower your left leg again. While lowering the leg, bend it again, so you can position your left foot next to your right foot.<\/li><li>This completes the reverse extend &amp; lift on one side.<\/li><li>Repeat for the other leg.<\/li><\/ol>\n\n\n\n<p><strong>Note:<\/strong> Try to keep your core straight while doing the leg movement. The effort of the leg lift can result in your pelvis dropping.<\/p>\n\n\n\n<p><strong>Variation: <\/strong>If the exercise is too difficult, limit the leg lift to a horizontal position. This will reduce the effort from your core and upper leg muscles.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Reverse Extend &#038; Lift<\/p>\n","protected":false},"author":2,"featured_media":2875,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"image","meta":{"footnotes":""},"categories":[177],"tags":[178,182],"class_list":["post-1377","post","type-post","status-publish","format-image","has-post-thumbnail","hentry","category-planking","tag-plank","tag-reverse","post_format-post-format-image"],"_links":{"self":[{"href":"https:\/\/www.befinallyfit.com\/weight-loss\/wp-json\/wp\/v2\/posts\/1377","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=1377"}],"version-history":[{"count":3,"href":"https:\/\/www.befinallyfit.com\/weight-loss\/wp-json\/wp\/v2\/posts\/1377\/revisions"}],"predecessor-version":[{"id":3427,"href":"https:\/\/www.befinallyfit.com\/weight-loss\/wp-json\/wp\/v2\/posts\/1377\/revisions\/3427"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.befinallyfit.com\/weight-loss\/wp-json\/wp\/v2\/media\/2875"}],"wp:attachment":[{"href":"https:\/\/www.befinallyfit.com\/weight-loss\/wp-json\/wp\/v2\/media?parent=1377"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.befinallyfit.com\/weight-loss\/wp-json\/wp\/v2\/categories?post=1377"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.befinallyfit.com\/weight-loss\/wp-json\/wp\/v2\/tags?post=1377"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}