Lying Leg Raises
Want to develop a strong core and a flat stomach? Then lying leg raises are an excellent choice. This exercise is not only effective for strengthening your abdominal muscles, but also improves the flexibility and stability of your lower body.
Execution
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1
Lie on your back on a mat, with your legs straight and your arms at your sides.
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2
Press your lower back firmly against the floor by engaging your abdominal muscles.
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3
Inhale and slowly raise your legs to a 90-degree angle.
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4
Hold briefly at the top, then slowly lower your legs while exhaling.
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5
Make sure your legs remain just above the floor before lifting them again for the next repetition.
Benefits
- Strengthening the core, which is essential for overall stability and strength.
- Improved posture through a stronger and more stable lower back.
- Increased flexibility in the hips and lower back.
Common Mistakes
- ! Failing to keep your lower back pressed firmly against the floor can lead to back pain.
- ! Lowering the legs too quickly reduces the effectiveness of the exercise.
- ! Lifting the hips too high instead of using the abdominal muscles.
Primary Muscles
The primary focus is on the rectus abdominis, the muscle that runs from your sternum to your pubic bone. The obliques and hip flexors are also engaged during this exercise.
Possible Alternatives
- Add ankle weights for extra resistance.
- Perform the exercise on an incline bench to increase the intensity.
- Try hanging leg raises if you are looking for more of a challenge and have access to a pull-up bar.
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