Seated Leg Raise

The seated leg raise is a simple and effective exercise that primarily targets your abdominal muscles, especially the lower abs. As the name suggests, this exercise is performed in a seated position, making it ideal for individuals with limited mobility or those who prefer not to perform exercises on the floor. To do the seated leg raise, begin by sitting upright on a sturdy chair or bench with your back straight and your feet flat on the floor. Place your hands on the sides of the chair for support and stability. Start by engaging your core and lifting one leg off the ground, extending it straight in front of you. Keep your leg elevated for a few seconds, then slowly lower it back down to the starting position. Repeat the same movement with the other leg and continue to alternate for the desired number of repetitions. This exercise not only strengthens your abs but also engages your hip flexors and quadriceps. By targeting these muscles, the seated leg raise can improve your balance, stability, and overall lower body strength. To increase the intensity, you can add ankle weights or use a resistance band around your ankles. Remember to breathe steadily throughout the exercise, and focus on maintaining proper form to maximize the benefits. Incorporating the seated leg raise into your workout routine can help you develop a strong core and toned abdominals. Whether you are a beginner or a fitness enthusiast, this exercise is suitable for people of all fitness levels. However, if you have any pre-existing injuries or medical conditions, it is essential to consult with a qualified fitness professional before attempting this or any other exercise.

Instructions

• Sit on a flat bench with your legs extended in front of you
• Place your hands on either side of the bench for support
• Keep your back straight and engage your core
• Slowly lift both legs off the ground, using your abs to raise them as high as possible
• Hold the raised position for a brief pause
• Lower your legs back down to the starting position, controlling the movement
• Repeat for the desired number of reps

Tips & Tricks

• Engage your core muscles throughout the exercise to maintain stability and control.
• Focus on using your hip flexors to lift your legs, rather than relying on momentum.
• Keep your back straight and avoid rounding your shoulders during each repetition.
• Breathe out as you lift your legs and breathe in as you lower them, maintaining a steady rhythm.
• Control the movement by going at a slow and controlled pace, rather than rushing through each repetition.
• To increase intensity, add ankle weights or hold a dumbbell between your feet.
• Ensure proper form by sitting upright with your back against a wall or using a stability ball for support.
• Incorporate variations such as single-leg raises or pulsing motions to challenge different muscle fibers.
• Include the seated leg raise as part of a well-rounded leg workout routine, complemented by exercises targeting other lower body muscles.
• Remember to always consult with a healthcare professional before starting any new exercise program, especially if you have pre-existing conditions or injuries.