Lying Bent Legs Raise
Strengthen your lower abdominal muscles and hip flexors with the Lying Bent Legs Raise.
Description
A core exercise that targets the lower abs. The individual lies on their back and raises their bent legs up and down.
How to Do Lying Bent Legs Raise
- 1Setup
Lie supine on the floor with your lower back pressed firmly into the mat. Place your hands flat beside your hips or slightly under your glutes for support.
- 2Setup
Bend your knees to a 90-degree angle, lifting your feet off the floor so your shins are parallel to the ground.
- 3
Exhale as you slowly raise your bent knees towards your chest, contracting your lower abdominal muscles to lift your hips slightly off the floor.
- 4
Pause briefly at the peak of the movement, focusing on the intense abdominal contraction.
- 5
Inhale as you slowly and with control lower your legs back to the starting position, preventing your feet from touching the floor.
- 6
Ensure your lower back remains in contact with the floor throughout the entire exercise to protect your spine and maintain core engagement.
Tips
- Focus on a slow, controlled movement in both the lifting and lowering phases to maximize muscle engagement and prevent reliance on momentum.
- Consciously brace your core by drawing your navel towards your spine before each repetition to activate your transverse abdominis for better stability.
- If you experience lower back discomfort, place your hands palms down under your glutes to provide additional lumbar support.
- Coordinate your breath: exhale as you lift your legs (the effort phase) and inhale as you lower them (the eccentric phase) to help maintain core tension.
Common Mistakes
- ×Arching the lower back: Prevent lower back strain by actively pressing your lumbar spine into the floor throughout the entire movement, engaging your core.
- ×Using momentum to swing the legs: Avoid jerking your legs up; instead, perform the raise slowly and deliberately by engaging your abdominal muscles.
- ×Letting the legs drop quickly: Control the descent of your legs back to the starting position; do not let them drop, as this reduces muscle engagement and increases injury risk.
Variations
Lying Knee Raise
Target your lower abs and hip flexors with the lying knee raise. This effective bodyweight exercise builds core strength and improves stability.
Lying leg hip raise
Strengthen your lower abs and hip flexors with the lying leg hip raise. Lift your legs and hips towards the ceiling for a powerful core workout.
Lying Leg Raise
Strengthen your core and target lower abdominal muscles with the lying leg raise. This effective exercise builds strength and improves hip flexor control.
Twisted Leg Raise
Engage your core and sculpt your waist with the Twisted Leg Raise. This effective bodyweight exercise targets your lower abs and obliques, enhancing core
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