Make use of a pull up bar, door frame , tree branch, or other things you can hold on. From the hanging position lift your legs collectively to your chest, hold for a couple of repeat and seconds. Variations on this workout are many as you can raise your legs straight, bent, and in all different directions. 3. Supermans. Lying on your stomach with your mind facing forward, concurrently lift your back left leg while your lift your right arm as high as you can. Hold for as long as you can and repeat by alternating legs. These are among the hardest ones and you may struggle initially surely. But you will be surprised at the improvement you make over the course of just a couple of weeks in strength and flexibility! 4. Flat leg raises. Lying on your own back with your hip and legs out in front of you straight, simultaneously lift your hip and legs up off the ground and hold for 5-10 seconds.To examine the organism-level ramifications of the repression of Irx3 in adipose cells, we used adipose Irx3 dominant-negative mice. These mice acquired pronounced antiobesity characteristics, including reduced body size, body weight, fat mass, dark brown and white fat depots, and adipocyte size . S4A and S4H through S4L in the Supplementary Appendix). At the molecular and cellular levels, these mice had improved mitochondrial activity and thermogenesis marker expression, reduced lipid-storage space marker expression in both dark brown and white extra fat compartments, and markedly smaller adipocytes than did control mice .