Leg Raise Hip Lift With Head Up
The Leg Raise Hip Lift with Head up is a fantastic exercise that targets the core muscles, specifically the lower abdominals and hip flexors. This exercise is great for improving core strength, stability, and overall posture. To perform the Leg Raise Hip Lift with Head up, start by lying flat on your back with your arms extended along your sides and legs straight out in front of you. Keeping your legs together, engage your core and slowly lift both legs off the ground, using your lower abdominals to control the movement. As you raise your legs, simultaneously lift your hips off the ground, creating a straight line from your shoulders to your feet. Be sure to keep your head up throughout the exercise to maintain proper alignment. The Leg Raise Hip Lift with Head up can be modified to suit different fitness levels. Beginners can start by bending their knees slightly or performing the exercise with one leg at a time. As you become more advanced, you can increase the difficulty by straightening your legs and adding ankle weights or progressing to more advanced variations. Remember to always maintain proper form while performing this exercise. Engage your core, keep your head up, and avoid straining your neck or using momentum to lift your legs. Start with a few repetitions and gradually increase as your strength improves. Don't forget to breathe throughout the exercise, inhaling as you lower your legs and exhaling as you lift them. Incorporate this exercise into your routine for a strong and sculpted core.
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Instructions
- Lie down on a mat with your back flat and your arms by your sides.
- Bend your knees slightly and keep your feet flat on the mat.
- Place your hands underneath your glutes with your palms facing down.
- Engage your core muscles by drawing your belly button towards your spine.
- Keeping your legs straight, slowly lift them up towards the ceiling.
- Continue lifting your legs until your hips are fully off the ground and your legs are pointing towards the ceiling.
- While maintaining control, slowly lower your legs back down to the starting position.
- Repeat for the desired number of repetitions.
Tips & Tricks
- Engage your core muscles throughout the exercise for better stability and control.
- Focus on maintaining a neutral spine position to avoid straining your lower back.
- Control the movement by using a slow and controlled tempo.
- Keep your head lifted throughout the exercise to engage your neck muscles.
- Try to lift your legs as high as you can without compromising your form.
- Breathe steadily and avoid holding your breath during the exercise.
- To make it more challenging, hold a dumbbell between your feet.
- If you experience any discomfort in your lower back, modify the exercise by bending your knees and lifting them towards your chest.
- Include this exercise in your workout routine to target your lower abs and hip flexor muscles.
- Combine this exercise with a well-balanced diet to optimize your results.