Leg Raise Hip Lift

The Leg Raise Hip Lift is a fantastic exercise that primarily targets your abdominal muscles, particularly the lower abs. This exercise is perfect for strengthening your core and achieving that coveted six-pack. Not only does it help to build toned and defined abs, but it also engages your hip flexors, glutes, and lower back muscles. To perform the Leg Raise Hip Lift, you'll need a flat surface and a sturdy object to hold onto for support, such as a bench or a stable chair. This exercise begins by lying flat on your back with your legs extended straight out in front of you. Gripping the support object with both hands, lift your legs off the ground while keeping them as straight as possible. As you raise your legs, focus on using your abdominal muscles to drive the movement. Lift your legs until they are perpendicular to the ground, forming a 90-degree angle with your torso. Slowly lower your legs back down to the starting position, using controlled movements to prevent swinging or jerking. To intensify the workout and engage your core even more, you can add variations to the Leg Raise Hip Lift. One way is to incorporate a hip lift at the top of the movement. As you raise your legs, engage your lower abs and lift your hips off the ground, creating a bridge-like shape with your body. This additional movement targets your lower abs, glutes, and hip flexors, giving you a comprehensive core workout. Remember to perform the Leg Raise Hip Lift exercise with proper form and technique to avoid any strain on your lower back. Keep your core tight, don't rush the movement, and aim for controlled repetitions. With consistency and dedication, this exercise can be a powerful tool in your fitness routine, helping you sculpt strong and defined abs.

Instructions

• Start by lying flat on your back on an exercise mat or a comfortable surface.
• Place your hands palms down, next to your hips, with your legs extended straight out in front of you.
• Engage your core muscles by drawing your belly button in toward your spine.
• Take a deep breath in.
• On your exhale, lift both legs off the ground, keeping them straight and together.
• Continue lifting your legs until they are perpendicular to the floor or until you have reached a comfortable range of motion.
• Hold the position for a second, then slowly lower your legs back down to the starting position.
• Repeat the movement for the desired number of repetitions.

Tips & Tricks

• Engage your core throughout the exercise for added stability and contraction.
• Use controlled movements to ensure proper form and prevent any swinging.
• Focus on your breath, exhaling as you lift your legs and inhaling as you lower them.
• Avoid straining your neck or using momentum to lift your legs; instead, use your abdominal muscles.
• To increase the intensity, add ankle weights or use a resistance band above your knees.
• Ensure that your lower back stays pressed against the floor throughout the movement.
• To target the lower abs, focus on lifting your legs as close to the ground as possible while maintaining control.
• If you feel any discomfort in your lower back, modify the exercise by keeping your knees slightly bent.
• This exercise can also be performed on a decline bench or with a stability ball for an added challenge.