Leg raises

Leg raises are an effective exercise for strengthening the core, especially the lower abdominal muscles. It is simple to perform and requires no equipment, making it ideal for both beginners and experienced practitioners. The exercise helps improve both core strength and stability, which can lead to better posture and less back pain.

Correct technique

Here’s how to perform a correct leg raise:

  1. Lie flat on your back with your legs extended and arms by your sides.
  2. Keep your legs together and lift them up towards the ceiling until they are perpendicular to your torso.
  3. Slowly lower your legs again without letting them touch the floor, and repeat the movement.
  4. Make sure to keep your lower back pressed against the floor to protect your back.

This video shows how women can perform leg raises with correct technique to maximize core strength.

Common mistakes

Avoid these mistakes to get the most out of your leg raise training:

  • Arched back: Keep your back flat against the floor to avoid straining your lower back.
  • Too fast pace: Lower your legs slowly to increase muscle activation and avoid using momentum.
  • Letting legs fall to the floor: Avoid letting your legs rest on the floor between repetitions to maintain tension in the abdominal muscles.

Watch this video for an advanced version of leg raises using a pull-up bar, which further challenges your abdominal muscles.

Modifications and variations

Leg raises can be varied to accommodate different fitness levels:

  • Bent knee leg raise: Start with bent knees to make the exercise easier and gradually increase the difficulty.
  • Hanging leg raise: Hang from a pull-up bar to make the exercise more challenging and target both your abdominal muscles and hip flexors.
  • Leg circles: Make circular movements with your legs to engage the oblique abdominal muscles.

Reps and sets

Start with 3 sets of 10-15 repetitions. As you get stronger, you can increase the number of repetitions or sets. Always focus on correct form to maximize the effectiveness of your workout.

Breathing

Inhale deeply as you lower your legs, and exhale as you lift them up. This helps you maintain tension in the core and keep control throughout the movement.

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