In case you’re bored with attempting to crunch your solution to a stable core or shredded midsection, there’s one other foundational ab train that ought to be in your routine: leg lifts.
Lifting your legs off the bottom from a supine place targets the decrease abs and offers you one other software to attain that six-pack.
Right here’s how you can carry out the train and its variations.
Leg Raise: Step-by-Step Directions
- Lie in your again along with your legs straight, neck raised (or relaxed on the ground), and arms at your sides or below your butt for again assist.
- Interact your core and press your again into the ground. Maintaining your legs straight and collectively, slowly elevate them till they’re perpendicular to the bottom.
- Pause, then slowly decrease your legs till they’re about an inch or two above the ground, holding them straight and your core engaged.
The best way to Make Leg Lifts Simpler
Raise and decrease one leg at a time, or bend your knees as you elevate your legs.
On this variation, you’ll find yourself along with your decrease legs parallel to the bottom and your knees over your hips.
You can too place your arms out straight at your sides on the ground (so your physique varieties a “T” form) for extra assist.
The best way to Make Leg Lifts More durable
Carry out the leg lifts in a captain’s chair (what some name a leg raise machine) or whereas hanging from a bar, lifting your legs till they’re parallel to the bottom.
“The hanging side of the leg lifts provides grip energy, thus growing the problem of the transfer,” explains Alexa Cohen, private coach at Crunch Union Sq. in New York Metropolis.
Leg Raise Variations
These variations of the leg raise add an additional problem or change your angle of assault to emphasise totally different muscle groups.
1. Stability ball leg raise
Along with including some additional weight, this presents the problem of compressing the ball along with your leg muscle groups, making certain you don’t drop it.
2. Aspect leg raise
- Lie in your left facet along with your toes and hips stacked, your legs straight, and your head resting in your left arm. That is the beginning place.
- Maintaining your core engaged, slowly raise your proper leg as excessive as you may with out rotating your hips.
- Pause, after which decrease your proper leg again to the beginning place.
- Full your entire reps, change sides, and repeat.
3. Alternating leg raise (scissors)
- Lie in your again, draw your knees in towards your chest, and wrap your arms round your legs.
- Raise your head, neck, and shoulders off the bottom. Place your fingers behind your neck and lengthen your legs in order that they’re perpendicular to the ground. Level your toes.
- Maintaining your head and shoulders lifted, decrease your proper leg 45 levels.
- Shortly change your legs in order that your proper leg is perpendicular to the ground and your left leg is lowered 45 levels.
- Proceed to modify your legs on your desired variety of reps.
Leg Raise Advantages
“Leg lifts construct a robust core and hip flexors, whereas concurrently growing steadiness and stability,” Cohen explains.
The train targets the rectus abdominis — the “six-pack muscle” — and likewise works the hip flexors and obliques. “The stomach muscle groups are used isometrically to stabilize the physique through the movement,” Cohen says.
But it surely’s not simply leg lifts for abs.
Your core can also be your again. Since leg lifts improve core energy, Cohen provides, in addition they improve assist on your again, which can decrease the danger of again accidents.
