You can develop your lower body line and strengthen your core muscles by moving your legs or hips while lie face down. It can also expand the range of exercise while expanding the body, correcting posture, or activating body functions. Check out the five movements you do lying down.
1. Dunky Kick.
Get ready lying on your stomach in a four-legged position on the mat. And raise your right leg in the air. Keep your knees bent. Repeat for 30 seconds. This time, lift your left leg into the air and repeat the same 30 seconds.
2. Deformation of Dunky Kick.
Lie face down on the mat and make a four-legged position, and stretch your right leg back. Then, while maintaining your posture, bend and stretch your knees for 30 seconds. This time, stretch your left leg back, bend your knees, and stretch them for 30 seconds.
3. Elbow plank deformation.
Lie down on the mat and make an elbow plank position. Then, the hip goes down to the left and then back, and then down to the right and then back. Hold out while maintaining your posture, and proceed for 1 minute while moving your hips left and right.
4. Raise your legs.
Lie on your stomach on the mat and start. Bend your elbow and place it under your chin. And add a movement of spreading and closing your legs in the air. If you add weight, you can increase the exercise effect. Repeat for 1 minute.
5. Plank kick.
While lying face down in the basic plank posture on the mat, the gaze looks at the floor. Then, raise and lower your right leg and connect it by raising your left leg. Lift your legs alternately for a minute.