Lying Leg Cross Over
Primary Muscle Group: Adbominals, Obliques
Secondary Muscle Group: Hip Flexors
Equipment Needed: None
The Benefits of Lying Leg Cross Over
Lying Leg Cross Over is a challenging core body exercise that strengthens your abs and lower back while training your entire core to have more stability. If you want to get a tighter, stronger core this exercise is a great place to start because its suitable for beginners and athletes. Having good core strength is important in so many situations including most physical activity and for the protection and strength of your lower back.
A great benefit to doing lying Leg Cross Overs is that it works your transverse abdominus, which is the muscle you need to developing order to get a flat stomach. The transverse abdominus is like a little built-in “corset”. If you train this muscle correctly, you will feel how much tighter your abs are. Then, with clean eating and good cardio exercise, you can get rid of the fat that covers this muscle and have a nice, tight tummy!
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The Risks of doing Lying Leg Cross Over
The Lying Leg Cross over is a really low risk exercise as it has no direct impact on your joints like some plyometric exercises do. The only things to watch out for is lower back pain and any lower abdominal muscle strain. If you feel anything other than muscle fatigue then you should stop this exercises as it could be a pulled muscle or strained lower back which will require you to rest.
How To Do Lying Leg Cross Over
1. Start by lying on back with your legs straight and flat against the floor.
2. Tighten your abs and lift your legs off the floor.
3. Lower your right foot back down and lift your left leg up towards the sky, as you did with your right foot.
4. Bring one ankle over the other, in a criss cross motion down. (see illustration and video demonstration)
For Perfect Technique
1. Keep your abdominal muscles tight for the duration of the exercise.
2. Keep your legs straight for the duration of the exercise.
3. You can lift your torso off the ground, so you are in a crunch position when doing this exercise to make it more intense.
Once you have mastered the Lying Leg Cross Over exercise you can try alternative exercises that target similar muscle groups such as;
How To Do Reverse Crunches
1. Lay on your back on a mat with your arms at your sides. They can be closer to your body or extended comfortably to use for balance.
2. Bend your legs at the knee and brace your abs to slowly raise your legs so the knees are directly over your hips and your lower legs are parallel to the floor (bent 90 degrees). This is the starting position.
3. Tighten the abdominal muscles and hold a neutral spine position with a slight natural curve in the lower back region yet with the back firmly against the floor.
4. Exhale as you contract the abs to curl your hips and knees toward your chest, with only your hips coming off the mat as you curl. Your knees should remain at the same angle throughout this upward phase. Your head should be kept straight and the neck and shoulders should remain relaxed and on the mat. Hold when you cannot curl without your back coming off the mat.
5. Inhale and slowly return to the starting position with your hips back on the mat and your knees over your hips, still bent 90 degrees.
How To Do Ab Wheel Roll Outs
1. Start by kneeling on a yoga mat and grip the ab wheel handles.
2. Tighen your glutes and abs.
3. Keeping your back straight, slowly lean forward and roll the wheel forward until your arms are overhead and your torso is nearly parallel to the floor.
4. Roll the wheel back toward your knees to return to the starting position.