{"id":1384,"date":"2022-04-17T09:24:00","date_gmt":"2022-04-17T16:24:00","guid":{"rendered":"https:\/\/members.befinallyfit.com\/?p=1384"},"modified":"2022-04-04T03:10:08","modified_gmt":"2022-04-04T10:10:08","slug":"reverse-bent-leg-lift-2","status":"publish","type":"post","link":"https:\/\/www.befinallyfit.com\/weight-loss\/reverse-bent-leg-lift-2\/","title":{"rendered":"Day 69 &#8211; Bent Leg Lift"},"content":{"rendered":"<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-1385\" src=\"\/\/members.befinallyfit.com\/wp-content\/uploads\/reverse_bent_leg_lift_69.jpg\" alt=\"Reverse Bent Leg 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>Sit down on the floor with your legs extended.<\/li><li>Bend one leg and place your foot near the knee position of your other leg.<\/li><li>Now place your hands behind you. Your hands should be facing toward your feet.<\/li><li>Next, push up your hips upwards until your body is straight. Both legs remain on the floor at this time.<\/li><li>While in the full reverse plank position, make sure to look up and not towards your feet.<\/li><li>Now lift your extended leg until about a 30-degree angle with the other upper leg.<\/li><li>Hold for a few seconds.<\/li><li>Lower the extended leg back to the floor.<\/li><li>Repeat for the other side.<\/li><\/ol>\n\n\n\n<p><strong>Note:<\/strong> This exercise looks a lot like the <a href=\"https:\/\/www.befinallyfit.com\/weight-loss\/reverse-plank-low\/\">Reverse Bent Leg Lift<\/a>. The main variation here is the extension of the lifted leg. That makes the exercise more difficult than having the leg bent.<\/p>\n\n\n\n<p><strong>Progression:<\/strong> Hold the bent leg lift for each leg for up to 10 seconds on each side, alternating sides without lowering your hips.<\/p>\n\n\n\n<p><strong>Variation:<\/strong> Too hard? Limit the lift of your leg. Try increasing it a bit every time to reach the 30-degree angle.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Reverse Bent Leg Lift<\/p>\n","protected":false},"author":2,"featured_media":2877,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"image","meta":{"footnotes":""},"categories":[177],"tags":[178,182],"class_list":["post-1384","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\/1384","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=1384"}],"version-history":[{"count":5,"href":"https:\/\/www.befinallyfit.com\/weight-loss\/wp-json\/wp\/v2\/posts\/1384\/revisions"}],"predecessor-version":[{"id":3350,"href":"https:\/\/www.befinallyfit.com\/weight-loss\/wp-json\/wp\/v2\/posts\/1384\/revisions\/3350"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.befinallyfit.com\/weight-loss\/wp-json\/wp\/v2\/media\/2877"}],"wp:attachment":[{"href":"https:\/\/www.befinallyfit.com\/weight-loss\/wp-json\/wp\/v2\/media?parent=1384"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.befinallyfit.com\/weight-loss\/wp-json\/wp\/v2\/categories?post=1384"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.befinallyfit.com\/weight-loss\/wp-json\/wp\/v2\/tags?post=1384"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}