Sep 26, 2012

Lying leg raise

Lying leg raise is a well known bodyweight exercise, trageting the lower abdominal muscles. Just like with situps, this exercise should be performed with care. If performed incorrectly, lying leg raise might put strain on the lower back, but with right form, it can help build up great abdominal strength.



Preparation:
Lay on the floor on your back. Put your hands (palms down) under your buttocks for slight elevation or by your sides (not recommended). Now lift your legs and head with shoulders a little bit up.

Exercise:
To begin the exercise, slowly lift up your legs until they are bent at hip at around 90 degrees. Hold this position for a second and slowly lower your legs down, but don't let them touch the floor.

Muscles involved:
abdominal muscles, hip flexors
Remember to perform the exercise slowly to minimize the risk of back strain. Also be sure to stop the exercise when you cannot perform it at perfect form. This is an abdominal exercise, so most pressure should be put on that muscle.
Most people slightly bent their legs at knees while performing the exercise.
It is also commonly known to perform this exercise by lifting your legs and bending your hip at less than 90 degrees, for example only half way up. Performing the exercise with static isometric holds (lifting up, stopping, lifting up, stopping, lowering down, stoping etc.) is also proved to be very beneficial.
Alternatively, you can put a yoga block under your buttocks or perform this exercise on the bench, in which case, hands should be holding the bench at neck level. Also, in some cases the person performing the exercise is holding onto partners legs. The partner also pushes the persons legs back down when they are bent at 90 degrees.
Other variations of this exercise include: Alternative leg raise, Bent knee raise, Bent knee alternative leg raise.
Exhale as you lift your legs and inhale as you lower them back down.
This exercise is also known as reverse crunch.

1 comments:

Tummy Tuck Belt said...

Lifting your legs in this manner seems to target your hips and abdominals. Are your leg muscles involved at all during this exercise?

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