Leg Raise exercise hits the lower abs and is also a great exercise to strengthen and lengthen the hip flexors, which play a vital role in core stability and strength.
What are the benefits of leg raises?
Leg raise is the best move for your lower abs, it affects your lower abs in a different and greater way. It looks simple but savagely effective exercise that often feels smooth in the first rep and entirely impossible by rep twelve.
It also improves the strength and flexibility of your hips and lowers your back, which is a considerable benefit who spend there lots of time sitting at a desk.
The best move for building your posture and overall fitness. Reduce your belly fat.
How to do Leg raise?
- Lie face up straight and put your hands at your sides or underneath your hips.
- Engage your core.
- Slowly raise your legs, keeping them together and as straight as possible, raise them until your heels are perpendicular to the floor.
- Pause a beat then slowly lower it down toward the floor.
- Now here you do not need to touch the floor, keep them hovering a few inches off.
- At the same momentum, raise them again until the 12 reps are completed.
Tips: Put your hand’s side of you, not under your hips for better performance. And make sure your lower back is flat on the floor. Do 3 sets with 12 reps.
Variation of Leg Raise
Leg raise with weight.
Hold a dumbbell between your feet and lie down on the floor back. Engage your core, then in a controlled way raise your leg. Lift both legs up as much as possible you can with weight.
Single leg raise.
Lie down on the back with extended legs and keep your palms down. Brace your core and raise both legs off the ground slightly. Now lift the right leg up to lower the left one straight parallel to the ground. Lift the right leg until it makes a 90° angle to the ground. Pause and lower it slowly along the left leg. Repeat it same to the left leg.
Leg raise dip station.
Lie on your back in the dip station and grabs the handle by pointing your forearms forward straight on the padding. Hang both legs straight and then lift them up towards the ceiling until the thighs are parallel to the ground. Slowly lower your legs back down till they’re just above the floor. Hold for a moment then repeat.
Hanging Leg Raise.
Grabs the bar by planting your hands on shoulder level. Engage your core and slightly lift the body up for better performance. Now raise both legs together up until the thighs parallel to the ground. Pause and slowly lower it to starting position. Repeat.
Hanging Knee Raise.
Same as hanging leg raise, you want to grab the bar and hang your legs together. Now in a controlled way raise your thighs by bending your knees. Lift your knees until the thighs are parallel to the ground. Slowly lower it down and repeat.
Garhammer Raise
Grabs the bar with an overhand grip. Bend your knees and lift them up until your thighs are parallel to the ground. This is the starting position for the exercise. Bring your knees up as high as you can towards your chest, then lower them slowly until your thighs are parallel to the ground again. Repeat.
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