Lying Full Leg Raise

The Lying Full Leg Raise is a fantastic exercise that targets your core and lower abdominal muscles, helping you to develop a strong and toned midsection. This exercise is performed lying on your back with your legs extended straight out in front of you. It primarily involves the movement of lifting both legs off the ground while keeping them perfectly straight. The Lying Full Leg Raise is an excellent exercise choice because it not only engages your abs but also activates your hip flexor muscles and lower back. It helps to build core strength, improve stability, and enhance your overall balance. Additionally, this exercise can be modified to suit your fitness level by bending your knees or using ankle weights to further challenge yourself. When performing the Lying Full Leg Raise, it's important to maintain proper form and control throughout the movement. Keep your back flat against the floor, engage your core muscles, and move your legs in a slow and controlled manner. Remember to breathe steadily and avoid any jerky movements that could put strain on your lower back. Incorporating the Lying Full Leg Raise into your regular workout routine can help you strengthen your core, build a solid foundation, and support your overall fitness goals. As always, it's essential to listen to your body, start at a level that is comfortable for you, and gradually progress as you become stronger.

Instructions

• Start by lying flat on your back with your legs extended and your arms resting by your sides.
• Engage your core by drawing your belly button in towards your spine.
• Slowly lift both legs off the floor, keeping them straight and your feet together.
• Continue lifting your legs until they are perpendicular to the floor or until you feel a stretch in your abs.
• Hold this position for a few seconds, focusing on keeping your core engaged and your lower back pressed into the floor.
• Slowly lower your legs back down to the starting position, keeping them straight and controlled.
• Repeat for the desired number of repetitions.
• Remember to breathe throughout the exercise and avoid using momentum to lift your legs.

Tips & Tricks

• Engage your core muscles throughout the exercise for stability and control.
• Keep your lower back pressed against the floor to minimize strain on the spine.
• Control the movement by using slow and controlled motions instead of swinging your legs.
• Exhale as you lift your legs, and inhale as you lower them to optimize breathing.
• Focus on the quality of the movement rather than the quantity of reps.
• If you feel strain in your neck, place your hands behind your head for support.
• To intensify the exercise, add ankle weights or resistance bands.
• Ensure your legs are fully extended at the top of the movement to engage the target muscles.
• Avoid using momentum or swinging the legs to prevent relying on momentum rather than muscular strength.
• To make the exercise easier, bend your knees slightly or perform a bent knee variation.