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Lying Leg Raise (Modified)

Lying Leg Raise (Modified)

The Lying Leg Raise (Modified) is a highly effective exercise that primarily targets the lower abdominal muscles, also known as the rectus abdominis. It is a variation of the traditional leg raise exercise, with a slight modification to make it more accessible for individuals with lower back issues or beginners who may find the full version too challenging. To perform the Lying Leg Raise (Modified), you will lie flat on your back with your legs extended and your arms resting by your sides. With a slight bend in your knees, you will slowly lift your legs off the ground, keeping them together and maintaining a controlled movement. The range of motion will depend on your flexibility and comfort level, but aim to raise your legs until they are perpendicular to the floor or as close as possible. Engaging your core muscles throughout the exercise is crucial to prevent any strain on your lower back. This modified version reduces the strain on the back by allowing a slight knee bend, which provides additional support to the lumbar region. By targeting the lower abdominal muscles, the Lying Leg Raise (Modified) helps to strengthen the core, improve stability, and enhance overall body control. Incorporating this exercise into your workout routine can contribute to a stronger core, which not only enhances your overall physique but also supports proper posture and reduces the risk of lower back pain. Remember to perform the exercise with slow and controlled movements, focusing on engaging the abdominal muscles rather than using momentum. As with any exercise, proper form is crucial, so listen to your body and start with a comfortable range of motion.

Instructions

  • Lie flat on your back on a mat or a comfortable surface.
  • Keep your legs straight and place your hands underneath your glutes, palms facing down.
  • Engage your core by drawing your belly button towards your spine.
  • Slowly lift both legs off the ground until they are perpendicular to the floor. This is your starting position.
  • While keeping your core engaged, lower your legs down towards the ground, hovering just above the floor.
  • Pause for a moment and then raise your legs back to the starting position.
  • Repeat for the desired number of repetitions.
  • Remember to breathe steadily throughout the exercise and focus on using your abdominal muscles to control the movement.

Tips & Tricks

  • Engage your core muscles throughout the exercise for better stability and control.
  • Focus on controlling the movement and avoid using momentum to lift your legs.
  • Increase the level of difficulty by performing the exercise on an incline bench.
  • Try incorporating variations such as side-lying leg raises or hanging leg raises to target different muscles.
  • Ensure proper breathing throughout the exercise by exhaling as you raise your legs and inhaling as you lower them.
  • Gradually increase the number of repetitions and sets as you get stronger and more comfortable with the exercise.
  • Maintain proper form by keeping your legs straight and your lower back pressed firmly against the floor or bench.
  • Add ankle weights or resistance bands to challenge yourself further and increase the intensity of the exercise.
  • Always warm up before performing the lying leg raise to prepare your muscles for the workout and prevent injury.
  • Incorporate other exercises that target the core, such as planks or mountain climbers, into your workout routine for more comprehensive results.

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