Lying Leg Hip Raise On The Floor

The Lying Leg Hip Raise On The Floor is an effective bodyweight exercise designed to target the lower abdominal muscles while also engaging the hip flexors and glutes. This exercise is particularly advantageous for those looking to enhance core strength and stability without the need for any additional equipment. Positioned on the floor, this movement incorporates a natural range of motion to challenge the abdominal region effectively. When performing the Lying Leg Hip Raise, the individual starts by lying flat on their back with their arms placed underneath the hips. This arm positioning offers additional support and helps to stabilize the lower back throughout the movement. The initial position involves straight legs extended out on the floor, ensuring a full stretch and engagement from the get-go. As you execute the movement, the legs are raised towards the ceiling while bending the knees towards the final point. This gradual bending of the knees during the leg raise helps to isolate the lower abs more intensely and reduces the strain on the lower back. The controlled ascent and descent of the legs create a continuous tension in the core, maximizing the effectiveness of the exercise. Incorporating the Lying Leg Hip Raise into your workout routine can promote a stronger, more defined abdominal region.

Instructions

• Lie on your back on the floor with your legs extended and your arms underneath your hips, palms facing down.
• Keep your legs straight as you lift them off the ground until they are perpendicular to your body.
• Once your legs are raised, bend your knees to bring them closer to your chest.
• Pause for a moment while squeezing your abs, then extend your legs back to the perpendicular position.
• Slowly lower your straightened legs back to the starting position without letting them touch the ground.
• Repeat the movement for the desired number of reps while maintaining control and proper form.

Tips & Tricks

• Engage your core throughout the movement to stabilize your lower back.
• Exhale as you lift your legs and hips upward, and inhale as you lower them back down.
• Keep your legs as straight as possible while lifting to maximize the workout intensity.
• Position your arms underneath your hips to provide added support and stability.
• Control the motion both on the way up and down to prevent momentum from taking over.
• Pause briefly at the top of the movement when your hips are raised for an extra challenge.
• Perform the exercise slowly to increase time under tension and improve muscle activation.
• Ensure your lower back stays in contact with the floor during the initial phase of the movement.
• Bend your knees gradually as you lower your legs to reduce strain on your lower back.
• Incorporate this exercise into your core routine 2-3 times per week for optimal results.