What It Is
Leg Raises are a supine abdominal exercise that requires you to raise and lower your legs while maintaining a tight core.
Why It's Important
Core Engagement with Movement
For a lot of beginners, it is difficult to perform abdominal floor exercises because their backs arc off of the floor. One reason for this is they are unable to maintain a pelvic tilt and keep their core engaged throughout the exercise. Leg Raises are a simple way to practice holding the belly button to the spine while making a movement with your legs. (Tip: Start out with legs high and only lower them as far as you can maintain your back flat.)
Build Upon Your Posture
A stronger core helps maintain the middle between your upper and lower body. By strengthening your middle with different movements, you can engage your core more efficiently throughout your day. This activation will lead to better posture and more efficient movements.
Lie on your back on a mat. Place hands behind head to raise shoulders slightly off the mat or place arms beside you and keep upper body completely flat to the mat. Engage your core, pull belly button in, and keep back flat to the mat. Raise legs up into the air and find your positioning to maintain a flat back. Slowly lower your legs as far as you can while maintaining a tight core and then stop your momentum and return to start position.
Modify It
Use a bench, BOSU, or other raised surface to help decrease the angle of the exercise. Sit on raised surface and place your hands behind you. Sit close or away from the edge to find the right angle for you. Remember to keep your core engaged throughout the exercise. You can also use a captain's chair in order to keep your back flat to the padding while you raise and lower your legs.
Power It Up
Perform Leg Raises from a decline bench or from hanging onto a pull-up bar. This will increase the angle you will be lifting on a decline bench. While hanging onto a pull-up bar your upper body will be challenged to remain still as you raise and lower your legs.
Exercise Infographic:
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Sole Shaping Blog is written by a nationally certified personal trainer, however, the topics and information given might not be specific for your health and wellness needs. The blog is intended for informational purposes only and not direct health advice. Consult with a doctor before beginning an exercise program or changing your nutritional diet. The blog is accurate and true to the best of my knowledge, but omissions, errors or mistakes may occur.
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