Leg Raises: Video Tutorial & Exercise Guide
| Workout | Leg Raises |
| Primary Muscle Group | Abs |
| Equipment Required | Bodyweight |
| Force Type | N/A |
| Mechanics | Isolation |
| Exercise Type | Strength |
| Difficulty | Beginner |
Leg Raises: Video Tutorial & Exercise Guide
Leg Raises: Step-by-Step Guide
- Step 1: Start by lying flat on your back with your legs extended straight and your arms at your sides, palms facing down.
- Step 2: Engage your core and press your lower back into the floor. Lift your legs togClaude until they form a 90-degree angle with your torso, keeping them straight.
- Step 3: Slowly lower your legs back down, keeping them straight and controlled, stopping just before they touch the floor.
- Step 4: Raise your legs back up and repeat for the desired number of repetitions, focusing on keeping your lower back pressed into the ground throughout the movement.
Leg Raises: Overview
Leg Raises are a highly effective bodyweight exercise that primarily targets the lower abdominal muscles. This movement also engages the hip flexors and helps improve core strength and stability. It’s a great exercise for both beginners and advanced athletes looking to build a strong core.
You can perform Leg Raises anywhere with no equipment required, making it a versatile addition to your workout routine. It can also be modified for different fitness levels by adjusting the range of motion or adding resistance.
Leg Raises: Benefits
Leg Raises primarily target the lower abs, which can be challenging to engage with other core exercises. By lifting and lowering your legs, you build strength and endurance in the abdominal muscles, helping to create a stronger, more defined core.
This exercise also improves hip flexor strength, which contributes to overall lower body mobility and stability. Additionally, Leg Raises help develop better posture and core control, both of which are essential for injury prevention in other exercises.
Leg Raises: Pro Tips & Advanced Techniques
To get the most out of Leg Raises, focus on slow, controlled movements. Keep your lower back pressed into the floor to prevent strain and fully engage your core. If you’re looking for a challenge, try adding ankle weights or holding a light weight between your feet to increase the intensity.
Leg Raises: Progression Plan
Beginner
Intermediate
Advanced
Leg Raises: Frequently Asked Questions (FAQs)
What muscles do Leg Raises target?
+Leg Raises primarily target the lower abdominal muscles, but they also engage the hip flexors and core stabilizers.
How can I modify Leg Raises for beginners?
+If you’re just starting, try bending your knees slightly during the movement or reduce the range of motion to make the exercise easier on your lower back.
How often should I do Leg Raises?
+Leg Raises can be included in your core workout routine 2-3 times per week for optimal strength and stability development.
What common mistakes should I avoid?
+Avoid letting your lower back arch off the floor, which can strain your lower back. Focus on engaging your core and maintaining contact with the ground.
Can I add resistance to this exercise?
+Yes, you can add ankle weights or hold a light dumbbell between your feet to increase resistance and further challenge your core muscles.
