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Weighted Seated Leg Raise on Floor

Weighted Seated Leg Raise on Floor

The Weighted Seated Leg Raise on Floor is an effective lower body exercise that targets your hip flexors, abdominals, and quadriceps. This exercise is particularly beneficial for individuals looking to strengthen their core and improve lower body stability. The seated position on the floor allows for greater engagement of the muscles, making it a challenging exercise. To perform the Weighted Seated Leg Raise on Floor, you will need a weight plate or a dumbbell. Sit on the floor with your legs extended in front of you and place the weight on top of your feet. You can also hold the weight between your feet, depending on your preference and comfort level. Engage your core muscles and maintain an upright position as you slowly lift your legs off the ground, ensuring that your heels stay in contact with the floor. Keep your back straight and avoid rounding your shoulders or hunching forward. Once you have lifted your legs as high as you can while maintaining control, slowly lower them back down to the starting position. Remember to breathe evenly throughout the exercise and focus on controlled movements rather than speed. Aim for 10-15 repetitions per set, and gradually increase the weight or number of repetitions as you get stronger. It is important to listen to your body and adjust the weight accordingly to avoid any strain or discomfort. Incorporating the Weighted Seated Leg Raise on Floor into your workout routine can help you build strong, toned legs while also improving your overall core strength. As with any exercise, proper form is crucial, so take your time to master the technique before adding intensity. Always start with a proper warm-up and consult with a fitness professional to ensure this exercise is suitable for your fitness level and any pre-existing conditions.

Instructions

  • Sit on the floor with your legs extended in front of you and your back straight.
  • Hold a dumbbell or weight plate on your thighs just above your knees.
  • Engage your core and exhale as you lift your legs off the floor, bringing your knees towards your chest.
  • Pause at the top, squeezing your abdominal muscles.
  • Inhale and slowly lower your legs back down to the starting position, keeping them slightly off the floor.
  • Repeat for the desired number of repetitions.

Tips & Tricks

  • Start with a weight that challenges you but allows you to maintain proper form throughout the exercise.
  • Engage your core muscles and keep your back flat against the floor to ensure proper alignment during the leg raise.
  • Exhale as you lift your legs and squeeze your abdominal muscles for maximum contraction.
  • Control the movement as you lower your legs back down to the starting position to fully engage your leg muscles.
  • Increase the weight gradually as you get stronger and more comfortable with the exercise.
  • Include this exercise as part of a well-rounded lower body workout routine to target the lower abdominal muscles.
  • To further activate your core, try adding a stability ball between your feet during the leg raise.
  • Maintain a consistent breathing pattern throughout the exercise to oxygenate your muscles and enhance performance.
  • Avoid using momentum or swinging your legs to ensure that the muscles are properly targeted and engaged.
  • Consult with a fitness professional if you experience any discomfort or pain during this exercise.

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