Lying Leg Raise

The Lying Leg Raise is a fantastic exercise that targets the lower abdominals, hip flexors, and glutes. It is a simple yet effective movement that can be performed with just your bodyweight, making it a perfect option for those looking to strengthen their core muscles without any equipment. To perform a Lying Leg Raise, you start by lying flat on your back with your legs straight out in front of you. Place your hands underneath your glutes for support and stability. From here, engage your core and lift your legs off the ground while keeping them as straight as possible. Slowly lower them back down to the starting position, making sure to maintain control throughout the entire range of motion. The key to properly executing this exercise is to focus on keeping your lower back flat against the ground and avoiding any excessive swinging or momentum. You want to use your core muscles to lift your legs rather than relying on any other body parts to assist. Incorporating Lying Leg Raises into your fitness routine can help strengthen your abdominal muscles, improve hip flexibility, and enhance overall core stability. Remember to start with a manageable number of repetitions and gradually increase as you become stronger and more comfortable with the movement.

Instructions

• Start by lying flat on your back on a mat or a bench.
• Keep your legs straight and together, and place your arms by your sides.
• Engage your core and lift both of your legs off the ground or bench.
• Continue lifting your legs until they are perpendicular to the floor, or until you feel a stretch in your lower abs.
• Hold the raised position for a second, making sure to keep your core engaged.
• Slowly lower your legs back to the starting position with control, avoiding any swinging or momentum.
• Repeat the exercise for the desired number of repetitions.
• Remember to breathe throughout the movement and focus on using your abdominal muscles.

Tips & Tricks

• Engage your core muscles throughout the exercise for added stability and effectiveness.
• Keep a controlled and slow movement throughout the exercise to fully engage the targeted muscles.
• Don't use momentum or swing your legs to lift them up; rely solely on your abdominal muscles.
• Focus on keeping your lower back pressed against the floor throughout the movement to protect your spine.
• Exhale as you lift your legs and inhale as you lower them to maintain proper breathing technique.
• To increase the challenge, try adding ankle weights or a resistance band around your ankles.
• Ensure that your hips remain stable and don't roll or tilt to the sides during the leg raise.
• You can modify the exercise by bending your knees and performing bent-knee leg raises for a beginner-friendly variation.
• If you feel strain in your neck, place your hands underneath your hips for added support.
• Combine the lying leg raise with other lower abdominal exercises for a well-rounded workout.