{"id":904,"date":"2022-03-06T08:10:19","date_gmt":"2022-03-06T16:10:19","guid":{"rendered":"http:\/\/members.befinallyfit.com\/?p=904"},"modified":"2022-02-28T07:48:58","modified_gmt":"2022-02-28T15:48:58","slug":"hanging-leg-raise","status":"publish","type":"post","link":"https:\/\/www.befinallyfit.com\/weight-loss\/hanging-leg-raise\/","title":{"rendered":"Day 27 – Hanging Leg Raise"},"content":{"rendered":"

\"Hanging<\/picture><\/p>\n

HOW TO…<\/strong><\/p>\n

    \n
  1. Get into a Lower Plank<\/a> position.<\/li>\n
  2. Now lift your right leg and move it outwards.<\/li>\n
  3. Stabilize your position: (a) tighten your core, (b) keep your lift leg straight and just off the floor, and (c) keep your elbows under your shoulders.<\/li>\n
  4. Hold for 3 seconds.<\/li>\n
  5. Lower your right leg and move it back next to your left leg.<\/li>\n
  6. Next, repeat with your left leg.<\/li>\n<\/ol>\n

    Progression:<\/strong><\/span> Perform a hanging leg raise on each side, holding the leg up for 10 seconds. Rest for 5 seconds and repeat two more times.<\/p>\n

    Variation:<\/strong><\/span> Too hard? Start with only lifting your leg, not moving it outwards.<\/p>\n

    Goal:<\/strong><\/span> Hanging leg raise on each side for 10 seconds without resting.<\/p>\n

    Challenge:<\/strong><\/span>
    \nHanging leg raise right leg.
    \nGo to Forearm Plank.
    \nMove into a High Plank.
    \nMove back into a Forearm Plank.
    \nHanging leg raise left leg.
    \nThis is one set. Work your way up to repeat 10x.<\/p>\n

     <\/p>\n","protected":false},"excerpt":{"rendered":"

    Hanging Leg Raise – It does not look easy, and it is not. Keeping your leg off the ground while moving it outwards strains both your core and leg muscles.<\/p>\n","protected":false},"author":2,"featured_media":2835,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"image","meta":{"footnotes":""},"categories":[177],"tags":[178],"class_list":["post-904","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\/904","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=904"}],"version-history":[{"count":3,"href":"https:\/\/www.befinallyfit.com\/weight-loss\/wp-json\/wp\/v2\/posts\/904\/revisions"}],"predecessor-version":[{"id":3261,"href":"https:\/\/www.befinallyfit.com\/weight-loss\/wp-json\/wp\/v2\/posts\/904\/revisions\/3261"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.befinallyfit.com\/weight-loss\/wp-json\/wp\/v2\/media\/2835"}],"wp:attachment":[{"href":"https:\/\/www.befinallyfit.com\/weight-loss\/wp-json\/wp\/v2\/media?parent=904"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.befinallyfit.com\/weight-loss\/wp-json\/wp\/v2\/categories?post=904"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.befinallyfit.com\/weight-loss\/wp-json\/wp\/v2\/tags?post=904"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}