In the event you’re uninterested in attempting to crunch your strategy to a stable core or shredded midsection, there’s one other foundational ab train that needs to be in your routine: leg lifts.
Lifting your legs off the bottom from a supine place targets the decrease abs and provides you one other software to attain that six-pack.
Right here’s methods to carry out the train and its variations.
Leg Raise: Step-by-Step Directions
- Lie in your again together with your legs straight, neck raised (or relaxed on the ground), and arms at your sides or underneath your butt for again help.
- Have interaction your core and press your again into the ground. Preserving 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, maintaining 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 together with your decrease legs parallel to the bottom and your knees over your hips.
You can even place your arms out straight at your sides on the ground (so your physique varieties a “T” form) for extra help.
The best way to Make Leg Lifts Tougher
Carry out the leg lifts 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 energy, thus rising the issue of the transfer,” explains Alexa Cohen, private coach at Crunch Union Sq. in New York Metropolis.
Leg Raise Variations
These variations of the leg elevate add an additional problem or change your angle of assault to emphasise totally different muscle tissues.
1. Stability ball leg elevate
Along with including some further weight, this presents the problem of compacting the ball together with your leg muscle tissues, making certain you don’t drop it.
2. Facet leg elevate
- Lie in your left facet together with your ft and hips stacked, your legs straight, and your head resting in your left arm. That is the beginning place.
- Preserving your core engaged, slowly elevate your proper leg as excessive as you possibly can with out rotating your hips.
- Pause, after which decrease your proper leg again to the beginning place.
- Full your entire reps, swap sides, and repeat.
3. Alternating leg elevate (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 lengthen your legs in order that they’re perpendicular to the ground. Level your toes.
- Preserving your head and shoulders lifted, decrease your proper leg 45 levels.
- Shortly swap 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 in your desired variety of reps.
Leg Raise Advantages
“Leg lifts construct a powerful core and hip flexors, whereas concurrently rising 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 tissues are used isometrically to stabilize the physique throughout the movement,” Cohen says.
Nevertheless it’s not simply leg lifts for abs.
Your core can also be your again. Since leg lifts enhance core energy, Cohen provides, in addition they enhance help in your again, which can decrease the danger of again accidents.
