Setup
To perform Lying Leg Raise, you only need a mat or a comfortable surface to lie on. Follow these setup instructions:
- Lie on your back with your legs extended and your arms resting by your sides.
- Place your hands underneath your glutes, palms facing down, to provide support.
Starting Position
Place your hands underneath your glutes, palms facing down, to provide support
Execution
Follow these steps to perform Lying Leg Raise correctly:
- Engage your core by drawing your navel towards your spine.
- Keeping your legs straight, exhale as you lift your legs off the ground, raising them towards the ceiling.
- Maintain control throughout the movement, avoiding any swinging or jerking motions.
- Pause for a moment at the top of the movement, feeling the contraction in your lower abs.
- Inhale as you slowly lower your legs back down to the starting position, maintaining control throughout the motion.
Tips on doing this exercise
To optimize your Lying Leg Raise exercise, consider the following tips:
- Keep your lower back pressed firmly against the mat throughout the movement.
- Focus on using your abdominal muscles to lift your legs, rather than relying on momentum or swinging.
- Maintain a steady and controlled movement, avoiding any rapid or jerky motions.
- Breathe naturally throughout the exercise, exhaling as you lift your legs and inhaling as you lower them.
Common Mistakes
- Avoid lifting your legs too high, as it may strain your lower back or lead to excessive arching.
- Do not let your lower back lift off the mat. Keep it firmly pressed against the surface throughout the exercise.
Recommended Ranges
- For core activation and endurance, aim for 15-20 repetitions and perform 2-3 sets.
- For increased core strength and muscle development, focus on 10-12 repetitions and perform 3-4 sets.
