Assisted Lying Leg Raise With Throw Down

The Assisted Lying Leg Raise With Throw Down is a challenging exercise that primarily targets the core muscles, especially the lower abdominal muscles, while also engaging the hip flexors and quadriceps. This exercise is a modified version of the traditional lying leg raise, incorporating an additional element of resistance. To perform this exercise, you will need an exercise partner or a sturdy object to hold on to. Begin by lying flat on your back, legs extended towards the ceiling. Your partner stands at your head, holding your ankles. As you engage your core, lift your legs towards the ceiling, making sure to keep them straight. At the top of the movement, your partner gently pushes your feet downward towards the ground, providing resistance. The addition of the throw down motion challenges the core muscles even more, as you have to work against the force applied by your partner. The lower abdominal muscles are particularly targeted during the throw down, as they play a crucial role in stabilizing the pelvis and preventing excessive arching of the lower back. To get the most out of this exercise, it's essential to maintain proper form throughout. Keep your core muscles engaged, avoid jerky or swinging movements, and control the descent of your legs as your partner throws them down. Gradually increase the intensity by challenging yourself with additional resistance or increasing the number of repetitions. Remember, before attempting any new exercise, it's important to warm up adequately and ensure you are in good physical health. Incorporate this exercise into your routine to enhance core strength, stability, and overall muscular coordination.

Instructions

• Lie down on your back on a mat with your legs fully extended.
• Place your hands by your sides, palms facing down, and engage your core muscles.
• Slightly bend your knees and raise your legs above your hips, keeping them parallel to the floor.
• While maintaining control, slowly lower your legs towards the floor, stopping just before they touch down.
• At the bottom of the movement, quickly raise your legs back up to the starting position using a swift throwing motion.
• Repeat the movement for the prescribed number of repetitions.
• Remember to breathe throughout the exercise and avoid any jerking or swinging motions.
• If you find it too challenging, you can use your hands to support your hips or use a resistance band for assistance.

Tips & Tricks

• Engage your core muscles throughout the exercise to maintain stability.
• Focus on a slow and controlled movement, emphasizing the mind-muscle connection.
• Ensure proper breathing by exhaling as you raise your legs and inhaling as you lower them.
• Keep your lower back flat on the floor or mat to avoid straining your back.
• For an added challenge, hold a lightweight medicine ball between your feet.
• To increase difficulty, you can perform the exercise on an incline bench.
• To modify and make it easier, bend your knees and perform the leg raise with bent legs.
• Pay attention to proper form and technique rather than rushing through the exercise.
• If you experience any discomfort or pain, stop the exercise and consult with a fitness professional or healthcare provider.
• Incorporate this exercise into a well-rounded workout routine that includes cardiovascular exercise and strength training.