Lying Leg Raises

Quote: "If you can’t pronounce it, don’t eat it”  ~Common sense." - Unknown

The Lying Leg Raise is an excellent bodyweight exercise to strengthen the lower and mid-section of the abdominals.  Like most bodyweight exercises, all you need is your bodyweight and a small area to perform the movement.

lying-leg-raises

Depending on your level of fitness and strength, the lying leg raise can be modified to make it easier to perform or more challenging.  If you want to strengthen and bring out those abdominals for summer, start doing those lying leg raises.

Benefits of the Lying Leg Raise

There are many benefits to doing the Lying Leg Raise.  These are health related benefits and performance related benefits.

Health Related Benefits:

  • Improves posture by adding stability to your abdominal area.
  • Reduces risk of lower back injuries.
  • Improve flexibility and mobility in the trunk.
  • Massages the internal organs of the abdomen.
  • Improves the alignment of the spine.

Performance Related Benefits:

  • Strengthen the hip flexors which are a vital part in any leg and core movement.
  • Stabilise and strengthen the core.
  • Make the abdominal wall more resistant to full contact injuries.

How to do Lying Leg Raises

  • Lie on your back with your legs extended.
  • Keep the palms of your hands flat on the floor and place them beneath you lower back and buttocks area.
  • Draw your abdominal muscles into your spine.
  • Breathe in through the mouth.
  • Slowly raise your legs off the floor and breathe out.
  • Hold the pose for a second.
  • Slowly lower your legs close to the ground.
  • Breathe in through the mouth.
  • Perform another repetition.

Lying Leg Raise Dos

  • Keep your back flat on the floor.
  • Keep your legs slightly bent during the whole movement.
  • Maintain tension on the abdominals throughout the whole movement.

Lying Leg Raise Don’ts

  • If you already suffer from lower back pain check with your health professional before starting this exercise.
  • Avoid using excessive momentum.
  • Ensure your lower back does not arch and come off the floor.
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