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LEG RAISES

Core

Leg raise exercises are an excellent way to target and strengthen the lower abdominal muscles while also engaging the hip flexors and core. This versatile bodyweight exercise can be performed almost anywhere, making it a convenient addition to any fitness routine.

 CALISTHENICS 

 

Dead Bug

​Push-up​

Pull-up

Front Plank​

Bird Dog

Leg Raise

Tricep Dips

Squat

Superman

Lunge

​Calf Raise

Bridge

Reverse Plank

Crunches​​​

LEG RAISES
Benefits of Leg Raises


  1. Core Strength:
    Leg raises primarily target the lower part of the rectus abdominis, helping to build a strong and defined core.

  2. Hip Flexor Engagement:
    The movement involves the hip flexors, contributing to improved hip mobility and strength.

  3. Lower Back Support:
    Strengthening the core can help alleviate pressure on the lower back, reducing the risk of injury and improving posture.

  4. No Equipment Required:
    As a bodyweight exercise, leg raises require no special equipment, making them accessible for home workouts.

How to Perform a Standard Leg Raise


  1. Starting Position: Lie flat on your back with your legs extended and your arms at your sides, palms facing down.
    Press your lower back into the floor and engage your core muscles.

  2. Lifting Phase: Keeping your legs straight, exhale as you slowly lift them toward the ceiling until they form a 90-degree angle with your torso.
    Ensure your lower back remains pressed into the floor throughout the movement.

  3. Lowering Phase: Inhale as you slowly lower your legs back down to the starting position, maintaining control and keeping your core engaged.

  4. Repetitions: Aim for 10-15 repetitions, gradually increasing as your strength improves.

Variations and Progressions


  1. Hanging Leg Raises:
    Perform the exercise while hanging from a pull-up bar for an increased challenge to your core and grip strength.

  2. Bent-Knee Leg Raises:
    Bend your knees as you lift your legs to make the exercise more accessible for beginners.

  3. Weighted Leg Raises:
    Hold a small dumbbell or weighted ball between your feet to increase resistance.

  4. Alternating Leg Raises:
    Lift one leg at a time to engage the obliques and improve balance.

LEVEL 1: Raise One Leg

Level 2: Raise Both Legs

LEVEL 3: Alternate Legs

Common Mistakes to Avoid


  • Arching the Back:
    Maintain contact between your lower back and the floor to protect your spine.

  • Using Momentum:
    Focus on slow, controlled movements to maximize the effectiveness of the exercise.

  • Bent Knees:
    Keep your legs as straight as possible to effectively target the lower abs.

Leg raises are a powerful exercise for strengthening the lower abs and enhancing overall core stability. Their simplicity and effectiveness make them a valuable component of any fitness regimen, suitable for individuals of all fitness levels. By incorporating leg raises into your routine, you can improve core strength, support lower back health, and work toward a more toned midsection.

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