How to Perform 
Single Leg Raises

This exercise is derived from Pilates. It is a top quality movement that demands the person training to hold the body strong. It is certainly not a beginner workout exercise, take your time to build up to this one...

When doing any floor exercise a yoga mat is highly recommended, normal carpet can give you carpet burns!

Starting Position: 

• Begin by lying on your back, head resting on the floor

• Ensure you body is strong and that you are contracting the Deep Abdominal Muscles.

• Take a deep breath and raise one of your legs about 10 cms off the floor

• Blowing out through your mouth raise that leg to 90 Degrees, counting 1, 2 and 3
• This is a Slow and controlled movement, no jolting through the body shouold be present
• From the 90 Degree position slowly lower your leg until it gets to around 10 cms off the floor
• Take a controlled deep breathe as you lower the leg to the 10 cms Start Position
• Repeat for the required repetitions and then switch legs!

Breathing:

• Slow and controlled through the entire movement, in through the nose and out through the mouth

• Increase your intensity by placing your arms across your chest.

• Start with two feet 10 cms off the floor and following the exact movements above, raise them up and then back down