Burn calories and tone your legs at the same time

What you will need

You can use a yoga mat for this exercise, although it is not absolutely essential. A couch or sofa to lean against is necessary.

How to perform single-leg hip thrusts

Sit on the yoga mat, and lean your back and shoulders against the edge of the couch. You should be facing away from the couch. Spreading your arms out on the couch will help improve your stability.

Now bend both your knees. Then lift your right foot slightly off the floor, whilst resting your left heel on the floor.

Then gently drive your hips as well as right knee upwards, until you form a nearly straight line from your left knee to your shoulder.

How long should I maintain this position?

Hold this position for five seconds, before lowering your hips and leg back down.

How many times should I do this technique?

You can repeat this process about 10 times, before switching to the other leg.

Consult your doctor

Always remember to consult with your doctor before starting any new exercise regime or making intense changes to your current one – especially if you suffer from any medical conditions and for some reason are required not to place your body or yourself under any form of stress or strain.

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