Lying Floor Leg Raise: Video Tutorial & Exercise Guide
| Workout | Lying Floor Leg Raise |
| Primary Muscle Group | Abs |
| Equipment Required | Bodyweight |
| Force Type | Pull |
| Mechanics | Isolation |
| Exercise Type | Strength |
| Difficulty | Beginner |
Lying Floor Leg Raise: Video Tutorial & Exercise Guide
Lying Floor Leg Raise: Step-by-Step Guide
- Step 1: Lie flat on your back on a mat with your legs fully extended and your arms at your sides, palms facing down.
- Step 2: Engage your core by pressing your lower back into the floor. Keep your legs straight and togClaude.
- Step 3: Slowly lift your legs towards the ceiling until they form a 90-degree angle with your body, keeping them straight throughout the movement.
- Step 4: Lower your legs back to the starting position, stopping just before they touch the ground. Focus on slow, controlled movements to engage your core.
- Step 5: Repeat for the desired number of repetitions, maintaining control and avoiding arching your lower back.
Lying Floor Leg Raise: Overview
Lying Floor Leg Raises are a fundamental core exercise that target the lower abdominals and hip flexors. By engaging your core to lift and lower your legs, this movement helps to build strength and stability in your abdominal muscles and improve core control. It’s a simple yet effective exercise that requires no equipment and can be modified for different fitness levels.
Lying Floor Leg Raises: Benefits
This exercise primarily strengthens your lower abs and hip flexors, helping to tone and define the core. It also improves core stability, posture, and balance. Additionally, leg raises are beneficial for enhancing mobility and flexibility in the hips and strengthening the muscles needed for overall body movement.
Lying Floor Leg Raise: Pro Tips & Advanced Techniques
To increase the effectiveness of the exercise, focus on controlled movements, especially during the lowering phase. Adding ankle weights can further challenge your core and increase resistance. Always keep your lower back pressed against the floor to prevent injury.
Lying Floor Leg Raise: Progression Plan
Beginner
Intermediate
Advanced
Lying Floor Leg Raise: Frequently Asked Questions (FAQs)
Are Leg Raises good for lower abs?
+Yes, leg raises specifically target the lower portion of your rectus abdominis (the six-pack muscles) and help in building core strength and definition.
How can I modify Leg Raises if I have lower back pain?
+If you experience discomfort in your lower back, try placing your hands under your hips for support, or reduce the range of motion by lowering your legs to 45 degrees instead of all the way to the floor.
What is the difference between Leg Raises and other ab exercises?
+Leg Raises focus more on the lower abdominals and hip flexors, while exercises like crunches and sit-ups tend to target the upper abs. It also helps to improve hip mobility and lower body stability.
How often should I perform Leg Raises?
+For optimal core strength, include Leg Raises 2-3 times per week as part of your core workout routine.
Can I add resistance to Leg Raises?
+Yes, to increase the intensity, you can add ankle weights or hold a dumbbell between your feet during the exercise.
