In the event you’re uninterested in making an attempt to crunch your method to a strong core or shredded midsection, there’s one other foundational body weight ab train that needs to be in your exercise routine: leg lifts.
Lifting your legs off the bottom from a supine place targets the decrease abs and offers you one other instrument to attain that six-pack.
Right here’s the best way to carry out leg raises and its variations with correct type.
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 glutes for low again assist.
- Interact your core and press your again into the ground. Holding your legs straight and collectively, slowly increase 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, conserving them straight and your core engaged.
Easy methods to Make Leg Lifts Simpler
Raise and decrease one leg at a time, or bend your knees as you increase 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 may also place your arms out straight at your sides on the ground (so your physique types a “T” form) for extra assist.
Easy methods to Make Leg Lifts Tougher
Carry out the leg increase in a captain’s chair (what some name a leg elevate machine) or whereas hanging from a bar, lifting your legs till they’re parallel to the bottom.
“The hanging facet of the leg lifts provides grip power, 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 standard leg elevate add an additional problem or change your angle of assault to emphasise totally different muscle groups.
1. Stability ball leg elevate
Along with including some further weight, this presents the problem of compacting the ball along with your leg muscle groups, guaranteeing you don’t drop it.
2. Aspect leg elevate
- 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.
- Holding your core engaged, slowly elevate your proper leg as excessive as you’ll be able to 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 increase (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 palms behind your neck and prolong your legs in order that they’re perpendicular to the ground. Level your toes.
- Holding 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 powerful 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 in the course of the movement,” Cohen says.
However it’s not simply leg lifts for abs.
Your core can also be your again. Since leg lifts enhance core power, Cohen provides, additionally they enhance assist on your backbone and again, which can decrease the chance of again accidents.
