Lying Floor Legs Raises
Lying Floor Leg Raises is a challenging exercise that targets your lower abdominal muscles and hip flexors. As the name suggests, this exercise is performed by lying flat on your back with your legs extended straight on the floor. The primary movement involves raising your legs off the ground, towards the ceiling, while keeping them straight and your lower back pressed firmly into the floor. By engaging your core and lower abs, Lying Floor Leg Raises help to strengthen the muscles that support your pelvic region and contribute to overall stability and balance. This exercise also works your hip flexors, which are responsible for lifting your legs towards your torso. Strong hip flexors are essential for activities like running, jumping, and even standing up from a seated position. To make this exercise more challenging, you can add ankle weights or a resistance band around your ankles. By increasing the resistance, you will further engage the muscles in your lower abs and hip flexors, leading to greater strength and tone. It's important to maintain proper form throughout the exercise, focusing on controlled movements rather than speed, to ensure optimal results and minimize the risk of injury. Incorporating Lying Floor Leg Raises into your workout routine can help you develop a strong and stable core, improve flexibility, and enhance your overall physical performance. Remember to consult with a fitness professional to determine the best approach for your individual fitness goals and any pre-existing conditions or injuries you may have. Start slowly, and gradually increase the intensity and number of repetitions as your strength and confidence grow.
- Lie flat on your back on the floor with your arms by your sides.
- Keeping your legs straight and together, lift them up toward the ceiling.
- Continue to lift your legs until they are perpendicular to the floor or as far as you can comfortably go.
- Hold the raised position for a brief pause, squeezing your abdominal muscles.
- Slowly lower your legs back down to the starting position, keeping them straight and in control.
- Repeat for the desired number of repetitions.
Tips & Tricks
- Focus on engaging your core muscles throughout the movement
- Control the movement and avoid using momentum
- Breathe out as you lift your legs and breathe in as you lower them
- Ensure your lower back stays flat on the floor/mat
- Keep your legs straight and toes pointed
- Start with a comfortable range of motion and gradually increase it over time
- If you feel strain in your neck, try placing your hands underneath your hips for additional support
- Add ankle weights or resistance bands to increase the intensity
- Perform the exercise on a mat or cushion for added comfort
- Remember to warm up your body before attempting this exercise