Leg Raises
Leg Raises are an effective exercise for strengthening your core and defining your abdominal muscles. This exercise is unique because it targets the lower abdominal muscles, an area that is often difficult to train.
Execution
-
1
Lie on your back on a mat, with your hands under your glutes for support.
-
2
Keep your legs straight and together.
-
3
Inhale and slowly raise your legs until they form a 90-degree angle with the floor.
-
4
Exhale as you slowly lower your legs without letting them touch the floor.
-
5
Repeat the movement for the desired number of repetitions.
Benefits
- Strengthening the core, which can lead to better posture and less back pain.
- Improving the flexibility of the hip flexors.
- Helps reduce abdominal fat by activating the abdominal muscles.
Common Mistakes
- ! Bending the knees during the exercise, which reduces its effectiveness.
- ! Lowering the legs too quickly, which can lead to back pain or injury.
- ! Not keeping the back flat on the floor, which increases pressure on the lower back.
Primary Muscles
The primary muscle groups trained with Leg Raises are the rectus abdominis (the "six-pack" muscles) and the obliques (side abdominal muscles). The hip flexors are also engaged during this exercise.
Possible Alternatives
- For beginners: Try the exercise with bent knees to reduce the intensity.
- To increase the intensity, you can clamp a weight between your feet.
- Hanging Leg Raises: Perform the exercise while hanging from a pull-up bar for an extra challenge.
Run your fitness business with more structure
- Planning, member management and coaching in one platform
- Built for coaches, studios and gyms
- Fewer separate tools, more overview
