Many athletes and performers lift their legs up to the head, demonstrating flexibility and strength. These include dancers, skaters, and martial arts practitioners, among others. Lifting your leg up to your head can be a difficult move, but by improving your body's range of motion, strengthening your core, and slowly stretching your leg more and more, you will be able to do it.
Steps
Part 1 of 5: Improve Flexibility
Step 1. Stretch your hips
The hips are the joints that allow the legs to move. Focusing on hip stretches can allow you to move your legs more. There are many hip stretches, including hip flexor stretches, hip rotator stretches, ground hip stretches, and hip adductor stretches. To do the flexor one:
- Kneel on your right knee and put the opposite foot on the ground. The opposite hip and knee should be at a 90 ° angle.
- Push your right hip forward until it is above your right knee. Keep your hands on your hips. Keep your back straight and push your chest forward.
- Inhale as you stretch, until you feel some tension in your hips. Hold the position for 15-60 seconds. Release the stretch and switch to the other side. Repeat on each side at least 5 times. Complete a set of this exercise a couple of times a day.
Step 2. Stretch the hamstrings
There are many ways to stretch these muscles; these exercises usually require resistance or a support surface to allow for good stretch, such as an entrance and a wall, table, bar, or floor. To perform an entry stretch:
- Lie on the floor next to an entrance. Lay one leg flat on the floor through the door. Lay the other leg against the wall next to the entrance.
- Start pushing your body against the wall, in order to extend your leg more and more. You should begin to feel tension in the muscles of the back of the thigh.
- Hold the stretch for 15-60 seconds. Release and switch to the other side. Repeat on each side at least 5 times. Complete a set of this exercise a couple of times a day.
- When you are able to do this exercise, try other stretches that require you to move your leg higher or to stretch it more, such as those on a table or sitting on the floor.
Step 3. Do butterfly stretches
This type of exercise requires you to bend your legs to the sides of your body, rotating your hips. These exercises are often used by dancers, but are also useful for climbers and other athletes. They can help improve leg flexibility. To perform them:
- Sit on the ground, with the soles of your feet together, so that your legs make a rhombus in front of you.
- Hold your ankles with your hands and place your elbows on your legs. Push gently on your thighs with your elbows. Make sure your arms don't rest on your knees; you would risk an injury.
- Stretch until you feel a slight tension in the inner thigh and groin area. Hold this position for 10-20 seconds, then release. Stretch again, this time for 20-30 seconds and deeper.
- Lie down with your back on the ground. Keep your legs in place. Drop your knees to the ground. Make sure the soles of your feet are still together. Hold the position for 30-60 seconds. Repeat a couple of times every day.
Step 4. Extend your legs against a wall
Once you have improved the flexibility of your legs, start stretching them against a wall. Put your foot against a wall and bring your body closer to the wall, so that the leg moves slowly upwards. Lean against a chair or table to keep your balance.
- Do this exercise barefoot, as socks make your feet too slippery. You can risk injury if your foot slips up too quickly.
- Practice with the other leg as well, so that you are flexible on both sides of the body.
Part 2 of 5: Reinforce the Trunk
Step 1. Evaluate the power of the core
The core is the torso muscles of the body. They stabilize the body and a strong core allows you to perform many exercises more effectively. To determine the power of the trunk:
Lie on the ground on your stomach. Put a long tube or ruler on your back. Put your hands on the ground shoulder-distance apart. Do a straight leg push-up. If your chest and stomach leave the ground at the same time, you have a strong core
Step 2. Do planks
Planks are one of the fundamental activities for strengthening the trunk, because they work many muscles of the torso at the same time. To perform them:
- Lie on the ground on your stomach and place your forearms on the floor shoulder-width apart.
- Push with your arms in a push-up position, keeping your elbows and forearms flat on the ground. Keep your body straight and contract your core muscles to help relieve arm fatigue.
- Breathe steadily and hold the position for 60 seconds.
- Relax for 60 seconds, then repeat 1-3 times each day.
Step 3. Do side planks
Once you have mastered the plank, it may become too easy for you. Try a more advanced version, namely the side plank. To perform this exercise, start in the normal plank position. Then place one forearm on the ground with the elbow directly under the shoulder. Place one foot on top of the other, rotating your body so that one side is on the ground. Push your body up while keeping it stretched out.
Step 4. Do some leg raises
These exercises help strengthen the muscles of the abdomen and lower back. To perform a normal leg lift, lie on your back with your arms on your hips. Alternating legs, lift one leg about 12 inches off the ground, slowly and steadily. Hold the position for about 10 seconds, then slowly bring her back to the ground. Don't bend your knees. Do 10 reps per leg. Repeat 1-3 times a day.
To perform a more challenging version of the exercise, try lifting both legs off the ground at the same time. Raise them slowly and steadily until they are 30cm off the ground. Hold them still for 10 seconds, then slowly bring them back to the ground
Step 5. Do lateral leg raises
Stand with your legs together. Keep your hands on your hips. Slowly and steadily, lift one leg up on one side of your body until it is about six inches off the ground. Slowly lower it. Do not tilt your body to one side. Keep it erect. Repeat ten times on each side. Do the same exercise with the other leg. Repeat 1-3 times a day.
- Contract your core and glutes to keep your body stable.
- When you are stronger, lift your leg higher. Alternatively, try lifting it forward. Try to lift your leg a little higher every day. Make sure you hold onto something so you don't lose your balance.
Step 6. Train using a kettlebell
It is a small iron weight with a handle. By lifting it, you will be forced to use your core to maintain balance. To strengthen the core, start with a 5-pound kettlebell and perform several exercises, such as the following:
- Kneel on one leg. Hold the kettlebell with both hands in front of your chest. Lift the weight up to your right shoulder. Then, bring the weight behind your head. Continue by bringing it to the left shoulder. Finally, bring the weight back to your chest. Repeat in the opposite direction. Complete this exercise five times, then kneel on the other leg and perform 5 more sets.
- Do kettlebell exercises 3-4 times a week.
Part 3 of 5: Improving the Balance
Step 1. Stand balanced on one foot
This exercise, particularly when performed while moving other parts of your body, will help you constantly adjust your body position to stay balanced.
Stand with your feet together. Lift one foot off the ground a few inches. Stay in that position for a few seconds with your eyes open. Then close your eyes and continue to hold the position. Repeat on the other side. Repeat 5 times a day
Step 2. Try the watch with your arms on one leg
For this movement, you will need to move your arms like the hands of a clock while balancing on one leg. Look straight ahead, standing on one leg. Keep your hands on your hips. Raise one arm to the 12 o'clock position, then bring it to 3, 6 and 9 o'clock. Repeat with the other leg and the other arm.
Try to move as little as possible, except your arms. Breathe evenly and focus on keeping your body still
Step 3. Do chest rotations
The chest is the center of the body and improving balance by focusing on the torso will help stabilize the body. To perform chest rotations, stand upright with your feet slightly wider than your shoulders. Stand on a mini trampoline or other fairly saggy or soft surface. Hold a heavy object in your hand, such as a medicine ball, weight, or something similar. Turn your body around your waist to one side, then the other, about 10 times.
Use smooth, firm movements, but don't rock back and forth. The body will have to work for each rotation. Do not use the thrust of rotation to switch between them
Step 4. Do a one-legged deadlift
This exercise requires very strong legs and balance. To do this, stay balanced on your left foot and keep your left knee slightly bent. Bend forward at the hips and touch the ground with your right hand. Hold a 2.5-pound weight with that hand. Lift your right leg up behind you. Return to an upright position in one smooth motion. Repeat with the other leg. Do up to 5 sets of this exercise a couple of times a week.
Practice doing this exercise in one smooth, clean motion. Try not to sway. Breathe evenly and focus on contracting your core and leg muscles to make firm movements
Part 4 of 5: Performing Low Impact Exercises
Step 1. Try yoga
Yoga is a type of exercise that makes use of body positions to focus on relaxation, stretching and strengthening. You can find many yoga classes in gyms and also on DVD or on the internet. There are many different types of yoga, from beginner to more advanced classes. Here are some yoga poses that improve flexibility and strength to help you lift your legs up to your head:
- Dog looking down
- Chair
- Warrior I and Warrior II
- Increasing lunge
- Bonded corner
Step 2. Try Pilates
Pilates is an exercise program that places an emphasis on flexibility, strength and endurance, with a particular focus on the core. A typical 60-90 minute routine consists of repeated strength training. You will find Pilates classes in almost all gyms. Search the internet for Pilates courses in your city. Below you will find some Pilates exercises that allow you to strengthen the core:
- Heel slips
- Leg raises.
- Leg openings
- Strikes with the heels
- Bridges
Step 3. Do a combination of core strengthening exercises
Many workouts combine exercises to build core strength. The exercises target different parts of the core, in order to strengthen it in a uniform and consistent way. Search the internet for examples of core strengthening workouts.
Part 5 of 5: Changing Your Diet
Step 1. Eat nutrient-rich foods
Eating healthy foods and avoiding refined carbohydrates and sugars can help you have the energy to train effectively. Eat lots of fruits and vegetables, whole grains, and protein-rich foods.
Step 2. Stay hydrated
Dehydration can lead to worse athletic performance, even if it's just stretching. Drink lots of water every day. You can also increase your intake of water-based foods, such as watermelon, celery, and soups, to get more fluids.
- When exercising, make sure you increase your water consumption. Drink 0.75 liters of water about an hour before exercising. While exercising, drink 250ml every 15 minutes.
- Avoid alcohol and caffeine, two substances that can dehydrate you.
Step 3. Get plenty of sleep
Sleeping 7-8 hours a night will help you stay well rested. This will allow you to improve your workouts and be able to lift your leg to head height earlier.
Step 4. Don't smoke
Avoiding smoking can help you keep your body healthy. Inhaling smoke can contribute to lower lung capacity and can dehydrate you.
Advice
- When you strengthen or stretch one side of your body, do the same activities or exercises on the other side as well. If you don't, you risk injuries and imbalances in muscle tone and structure.
- Warm up your muscles for each workout with 5-10 minutes of easy stretches and light cardiovascular exercises (running on the spot for example).
- When you lift your leg up to your head, make sure you have a support (a wall, a chair, a bar, etc.) nearby so you don't lose your balance.
