{"id":834,"date":"2022-02-11T15:14:00","date_gmt":"2022-02-11T23:14:00","guid":{"rendered":"http:\/\/members.befinallyfit.com\/?p=834"},"modified":"2022-02-11T04:38:32","modified_gmt":"2022-02-11T12:38:32","slug":"leg-lift","status":"publish","type":"post","link":"https:\/\/www.befinallyfit.com\/weight-loss\/leg-lift\/","title":{"rendered":"Day 4 – Leg Lift"},"content":{"rendered":"

\"Leg<\/picture>
\nHOW TO…<\/strong><\/p>\n

    \n
  1. Get on your hands and knees on the ground. Hands and knees should be shoulder-width apart.<\/li>\n
  2. Lift your knees off the ground and push your feet back, bringing your body to full extension.<\/li>\n
  3. Ensure that your feet are shoulder-width apart.<\/li>\n
  4. Lower your arms until your forearms are flat on the floor.<\/li>\n
  5. Tighten your core. (Think about exhaling all the air out from your lungs as you pull your belly button in.)<\/li>\n
  6. Lengthen your body. Imagine that you\u2019re extending from the crown of your head and out through your heels simultaneously.<\/li>\n
  7. Your body should form a STRAIGHT LINE from your feet to the top of your head.<\/li>\n
  8. Now, lift your right leg a few inches off the ground while maintaining straight hips and keeping the core engaged. Switch legs.<\/li>\n<\/ol>\n

    Progression:<\/strong> Perform planking leg lifts as long as you can WITHOUT suffering proper form. If you can only do this for 5 secs, no sweat! Just do 5 secs, rest, then another 5 secs, rest, and so on.
    \n<\/strong><\/p>\n

    Variation:<\/strong> Too hard? Try doing this while on a High Plank<\/a>.<\/p>\n

    Goal:<\/strong> Work your way up to continuously leg lifting for 30 seconds minimum.<\/p>\n

    Challenge:<\/strong>
    \nHigh plank, for 30 seconds, rest 10 seconds.
    \nForearm plank w\/ leg lifts, for 30 seconds, rest 10 seconds.
    \nThis is one set. Repeat 3x.<\/p>\n","protected":false},"excerpt":{"rendered":"

    Leg Lift<\/p>\n","protected":false},"author":2,"featured_media":2812,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"image","meta":{"footnotes":""},"categories":[177],"tags":[178],"class_list":["post-834","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\/834","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=834"}],"version-history":[{"count":3,"href":"https:\/\/www.befinallyfit.com\/weight-loss\/wp-json\/wp\/v2\/posts\/834\/revisions"}],"predecessor-version":[{"id":3162,"href":"https:\/\/www.befinallyfit.com\/weight-loss\/wp-json\/wp\/v2\/posts\/834\/revisions\/3162"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.befinallyfit.com\/weight-loss\/wp-json\/wp\/v2\/media\/2812"}],"wp:attachment":[{"href":"https:\/\/www.befinallyfit.com\/weight-loss\/wp-json\/wp\/v2\/media?parent=834"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.befinallyfit.com\/weight-loss\/wp-json\/wp\/v2\/categories?post=834"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.befinallyfit.com\/weight-loss\/wp-json\/wp\/v2\/tags?post=834"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}