May 28 Thrive Movement Moment

May 28 Thrive Movement Moment

May 28 and today our tabata is a combo of leg lifts.  A tabata is a 4 minute workout with 8 rounds of 30 second intervals; where we go intense and hard for 20 seconds with our movement, doing as many as we can safely and with proper form, and then rest for 10 seconds.  Today’s movement will be leg lifts, doing regular leg lifts the first round and then do cross diagonal leg lifts for the second round, go back and forth to do a total of 4 rounds each or 8 rounds total.  To do a proper leg lifts, Lie flat on the floor (on a mat) place your arms out to the side on the floor with your palms facing down.Make sure that your head, legs and bottom are all in contact with the floor. Push your lower back hard toward the floor. Engage your stomach muscles and imagine pulling your belly button towards your spine.Slowly lift your legs to a 90-degree angle, keeping your legs straight and not bending at the knees.  Pause for a second then slowly lower the legs back down. to do the cross diagonal leg lifts, you simply hold legs up about 6-12 inches off ground, open and cross the left leg over the right and then go wide and then cross the right leg over the left, making a criss cross.  The leg raise is the perfect exercise for the somewhat neglected lower abdominals and hip flexors.  Regular performance of leg raises can help to strengthen the lower back and therefore reduce the risk of injuries. If your lower back is weak you may want to place a rolled up towel under your lower back or put your hands under your back.