Lying Leg Raises
Primary Muscle Group: Abdominals
Secondary Muscle Group: Hip Flexors
Equipment Needed: None
The Benefits of Lying Leg Raises
Lying Leg Raises are a perfect exercise if you want to carve out stronger and more defined abs. as well as doing this it will also improve your hip flexors which plays a big role in helping improve your running & squatting technique. This exercise is very easy to follow and not only helps improve your core stability, it will also help alleviate low back pain.
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The Risks of doing Lying Leg Raises
The Lying Leg Raise can put a small amount of stress on the back so if you have any pre-existing back injuries you should be careful when performing this exercise and if you feel any discomfort, you should stop immediately.
How To Do Lying Leg Raises
1. How to: Lie on a mat on the floor, face up, legs extended.
2. Place your hands underneath your lower back and glutes so your pelvis is supported.
3. Begin to raise your legs toward the ceiling, pressing your thighs together and keeping the legs straight.
4. Lift until your hips are fully flexed and you can’t go any higher with straight legs, then lower back down and repeat.
For Perfect Technique
Move slow and with control, making sure not to arch your back at any point in the move. Avoid allowing your legs to fully touch the ground at the end of the move to make the exercise more intense.
Variations
Once you have mastered the Lying Leg Raise Ab Exercise you can try alternative exercises that target similar muscle groups such as;
How To Do Heel Taps
1. Lay down with your back on the ground and your knees bent and pointed towards the ceiling.
2. With your arms on your side raise your shoulders slightly off the ground.
3. Using your abs rotate your right hand down to your right foot and then back up.
4. Then do the same thing with your left hand.
5. Alternate back and forth for the desired amount of repetitions.
How To Do Knees Up Crunches
1. Lie on the mat with a flat back and both hands behind your head.
2. Now raise your legs forming a 90 degree angle from the knees. This is your starting position.
3. Keeping the legs bent and close together, move your upper body without lifting your back and then come back to the starting position.