Should you’re bored with attempting to crunch your approach 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 offers you one other instrument to attain that six-pack.
Right here’s learn how 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 below your butt for again assist.
- Have interaction your core and press your again into the ground. Conserving 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, protecting them straight and your core engaged.
How you can 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 may also place your arms out straight at your sides on the ground (so your physique types a “T” form) for extra assist.
How you can Make Leg Lifts More durable
Carry out the leg lifts in a captain’s chair (what some name a leg carry 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 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 carry add an additional problem or change your angle of assault to emphasise totally different muscle mass.
1. Stability ball leg carry
Along with including some additional weight, this presents the problem of compressing the ball together with your leg muscle mass, guaranteeing you don’t drop it.
2. Facet leg carry
- Lie in your left aspect together with your toes and hips stacked, your legs straight, and your head resting in your left arm. That is the beginning place.
- Conserving your core engaged, slowly carry 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 whole reps, change sides, and repeat.
3. Alternating leg carry (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 prolong your legs in order that they’re perpendicular to the ground. Level your toes.
- Conserving your head and shoulders lifted, decrease your proper leg 45 levels.
- Rapidly change your legs in order that your proper leg is perpendicular to the ground and your left leg is lowered 45 levels.
- Proceed to change your legs to your desired variety of reps.
Leg Raise Advantages
“Leg lifts construct a powerful core and hip flexors, whereas concurrently rising stability 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 mass 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 improve core energy, Cohen provides, in addition they improve assist to your again, which can decrease the chance of again accidents.
