Leg Raise (bent Knee)

The Leg Raise (bent knee) is a fantastic exercise that targets your abdominal muscles, specifically the lower abs. It is a bodyweight exercise, making it a great choice for those who prefer home workouts or do not have access to gym equipment. The primary muscle worked during this exercise is the rectus abdominis, commonly known as the "six-pack muscles." To perform the Leg Raise (bent knee), lie down on your back on a mat or any comfortable surface. Bend your knees and keep your feet flat on the ground, hip-width apart. Place your hands under your hips for support, with palms facing down or slightly tuck them under your glutes. Engage your core muscles by pulling your belly button in towards your spine. Maintain this engagement throughout the exercise to protect your lower back. Slowly lift both legs off the ground towards your chest, bending at the knees. Continue to raise them until your thighs are perpendicular to the floor, creating a 90-degree angle at the knees. Pause for a moment at the top of the movement, feeling the contraction in your abs. Slowly lower your legs back down to the starting position, keeping your movements controlled and smooth. Avoid swinging your legs or using momentum to lift them. Aim for 10 to 15 repetitions, or as many as you can comfortably perform with good form. Remember, it's essential to listen to your body and choose a range of motion that feels challenging yet manageable. As you progress, you can increase the difficulty by straightening your legs or incorporating variations, such as adding ankle weights or performing the exercise on an incline bench. Include Leg Raise (bent knee) in your core routine to strengthen your abs, improve stability, and enhance overall physical performance. As with any exercise, proper form is crucial to avoid injury and maximize the benefits. So take your time, focus on your breathing, and enjoy the burn in your abs!

Instructions

• Lie flat on your back on a mat or the floor.
• Keep your legs bent and place your feet flat on the ground.
• Keep your hands by your sides, palms facing down.
• Engage your core muscles by drawing your belly button towards your spine.
• Slowly exhale as you raise both of your legs towards your chest, bending your knees.
• Pause for a moment at the top of the movement, squeezing your abs.
• Inhale as you slowly lower your legs back to the starting position.
• Repeat for the desired number of repetitions.

Tips & Tricks

• Focus on engaging your core muscles throughout the exercise
• Maintain a slow and controlled movement to maximize muscle activation
• Try to lift your legs as high as possible while keeping good form
• Don't forget to breathe properly during the exercise
• Incorporate variations like leg raises with ankle weights or on an inclined bench to challenge your muscles
• Include leg raise variations targeting different muscle groups like side leg raises or hanging leg raises for a well-rounded workout
• If you have trouble keeping your lower back on the ground, place your hands underneath your hips for support
• To increase difficulty, hold a dumbbell or medicine ball between your feet while performing leg raises
• Don't allow momentum to do the work for you; focus on using your abdominal muscles to lift your legs
• Remember to warm up your hip flexors and lower back before performing leg raises to prevent injury