Lying Straight Leg Raise (version 2)
The Lying Straight Leg Raise (version 2) is an excellent exercise for targeting the muscles in your lower abdomen, hips, and thighs. It is a challenging yet highly effective move that can be performed at home or in the gym. This exercise specifically targets your rectus abdominis (six-pack muscles), transverse abdominis (deep abdominal muscles), hip flexors, and quadriceps. To perform the Lying Straight Leg Raise (version 2), you will need to lie flat on your back on the floor or on a mat. Place your arms by your sides, palms facing down, for support. Keep your legs straight and together, and ensure that your lower back is pressed firmly against the floor. This position will engage your core muscles throughout the exercise. Begin the exercise by slowly lifting your legs off the floor, keeping them straight without bending the knees. Continue to raise your legs until they are perpendicular to the floor or as far as you comfortably can. Make sure to maintain control throughout the movement, avoiding any swinging or jerking motions. To intensify the exercise, you can add ankle weights or use a stability ball between your feet. Remember to breathe throughout the movement, exhaling as you lift your legs and inhaling as you lower them back down. Incorporating the Lying Straight Leg Raise (version 2) into your workout routine can help strengthen and tone your abdominal muscles, improve hip flexibility, and enhance overall core stability. Adding this exercise to a well-rounded fitness program, combined with proper nutrition, can contribute to your overall health and fitness goals.
- Lie flat on your back on a exercise mat.
- Place your hands at your sides with palms facing down.
- Engage your core by drawing your belly button in towards your spine.
- Keeping your legs straight and together, slowly lift them up towards the ceiling.
- Continue to lift your legs until they are perpendicular to the floor or until you feel a stretch in your hamstrings.
- Pause for a second at the top of the movement and squeeze your abdominal muscles.
- Slowly lower your legs back down to the starting position, maintaining control throughout the movement.
- Repeat for the desired number of repetitions.
Tips & Tricks
- Engage your core muscles throughout the exercise to support your lower back.
- Keep your legs straight and avoid bending your knees for maximum engagement of the abdominal muscles.
- Control the movement and avoid using momentum to lift your legs.
- Exhale as you raise your legs and inhale as you lower them to maintain proper breathing pattern.
- Focus on the quality of the movement rather than the quantity. Start with a few repetitions and gradually increase as you get stronger.
- If you feel strain in your neck, place your hands underneath your hips for extra support.
- To increase the challenge, add ankle weights or resistance bands to intensify the workout.
- Avoid arching your back off the floor. Maintain a neutral spine throughout the exercise.
- If you experience lower back pain, try performing the exercise with your legs slightly bent.
- Remember to warm up before doing this exercise to prepare your muscles for the workout.