Louisa Drake Method: Lengthen your legs

Louisa Drake Method: Lengthen your legs
Louisa Drake the creator and founder of the Louisa Drake Method (LDM) has put together a leg series that sculpts, strengthens and lengthens. The series is an effective glute toning exercise but it will also help to develop strength and stability throughout the core muscles of the body. Multiple muscles are working. Ideal to pair with either LDM core or Get Peachy workouts to bring the body back into balance and to achieve ConFITdence! 
This leg series can be done with or without the LDM stability ball, Pilates soft ball or a rolled up towel. By using the LDM stability ball you will focus on hamstrings and glutes whilst lengthening the hip flexors.

Attitude leg lifts

(1-2 x sets of 8 reps)

  • Start on all fours with the ball behind the working knee. Hands need to be aligned with your shoulders and your knees under your hips.
  • Lift the working leg into an attitude position.
  • Rotate the knee to the working side, knee behind hip and shoulder, with the hip bones facing down.
  • Lift the working leg, leading from the knee up and down at a slow and controlled pace.

Attitude pulses

(2-3 x sets of 8 reps)

  • Up the pace with slow, controlled pulses.
  • Fancy a challenge? Lift the opposite hand off the mat and place at the lower back as you continue to pulse the working leg upwards!

Knee pull

(1 x set of 8-10 reps)

  • Lower onto the opposite forearm and place the other hand open to the side. 
  • Pull the working knee to your shoulder for an oblique focus.
  • Keep the knee lifted in line with the hip then press it back so your knee is behind your hip. The hip bones should be facing the side, stacked one on top of the other

Rainbow legs

(1 x set of 8-10 reps)

  • Transition into the next move by holding the knee pull, grab ball, extend the working leg back behind you as you lower onto both forearms, keeping hold of the ball.
  • Lower the working leg and cross it to one corner of mat - lift up and over then the lower leg to other corner of mat. 

Imagine you are drawing a rainbow with the leg! This is one repetition.

Arabesque pulses with arm extension

(2-4 x sets of 8 reps )
  • Hold the working leg in arabesque, slightly turned out.
  • Leg is long and lengthened in line with hip or higher. Hip bones face down. 
  • Pulse the leg upwards maintaining a stable torso and isolate the working leg.
  • Repeat on the other side.
  • Don't forget to stretch!

Follow our #conFITdence series featuring Louisa Drake over on our social media.

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