Ab Hip Raise Straight Legs: Video Tutorial & Exercise Guide
| Workout | Ab Hip Raise Straight Legs |
| Primary Muscle Group | Abs |
| Equipment Required | Bodyweight |
| Force Type | N/A |
| Mechanics | Compound |
| Exercise Type | Strength |
| Difficulty | Intermediate |
Ab Hip Raise Straight Legs: Video Tutorial & Exercise Guide
Ab Hip Raise (Straight Legs): Step-by-Step Guide
- Step 1: Lie flat on your back with your legs extended straight and arms by your sides, palms facing down for support.
- Step 2: Engage your core and lift your legs off the floor, keeping them straight as you raise them towards the ceiling.
- Step 3: Once your legs are vertical, lift your hips off the floor by engaging your lower abs, driving your legs upwards.
- Step 4: Hold the top position for a second, focusing on squeezing your core.
- Step 5: Slowly lower your hips and legs back down in a controlled motion, keeping tension on your abs throughout the movement.
Ab Hip Raise: Overview
The ab hip raise with straight legs is an excellent exercise that targets the lower abdominal muscles, helping to improve core strength and stability. This movement also engages the hip flexors and provides a great way to isolate the lower abs, which can be challenging to work with traditional core exercises.
Ab Hip Raises: Benefits
This exercise focuses on building lower abdominal strength, which is crucial for overall core stability. Strong lower abs help improve posture, balance, and reduce the risk of lower back pain. The movement also strengthens the hip flexors and can enhance your performance in other activities that require core power, such as running or weightlifting.
Ab Hip Raise: Pro Tips & Advanced Techniques
Form focus: Keep your legs straight and avoid using momentum. The movement should come from your core muscles rather than swinging your legs.
Controlled descent: Lower your legs and hips slowly to increase time under tension and maximize the activation of your lower abs.
Added challenge: For a more advanced variation, hold a light dumbbell between your feet or perform the movement on a decline bench.
Ab Hip Raises: Progression Plan
Beginner
Intermediate
Advanced
Ab Hip Raise Straight Legs: Frequently Asked Questions (FAQs)
What muscles do ab hip raises target?
+Ab hip raises primarily target the lower abs, but also engage the hip flexors and core muscles for stabilization.
Can I do ab hip raises if I have lower back pain?
+If you have lower back pain, proceed with caution. Engage your core and avoid arching your back during the movement. You may also want to try a modified version with bent knees to reduce strain.
How often should I do ab hip raises?
+Include them in your core workout 2-3 times per week to build strength in your lower abs and hip flexors.
What common mistakes should I avoid?
+Avoid swinging your legs or using momentum. Focus on slow, controlled movements to ensure proper activation of your abdominal muscles.
