The leg raise may be a strength work out that targets the iliopsoas (the anterior hip flexors).
As a result of the abdominal muscles area unit used isometrically to stabilize the body throughout the motion, leg raises are usually wont to strengthen the muscle abdominis muscle and therefore the internal and external oblique muscles.
If you’ve got most as a passing interest in building a rock-solid core or sculpting a carton, you’ll most likely have detected by currently that sit-ups and crunches aren’t the simplest thanks to approach achieving this.
There are a number of reasons for that, however one in every of the largest is that they are doing very little to figure your lower abs, thus notwithstanding you are doing sit-ups on a daily basis, you’re a lot of doubtless to finish up with a four-pack than the total six.
Fortunately, there are many effective lower abs exercises out there you’ll use to spherical out your core routine, and one in every of the easiest of them is that the leg raise. It’s simple however brutally effective exercise that usually feels easy on the primary rep so entirely not possible by rep 10.
As well as operating your lower abs, the leg raise additionally improves the strength and adaptability of your hips and lower back, that may be a tidy profit for anyone United Nations agency spends plenty of your time sitting at a table.
Read on for our complete guide to a way to realize the proper leg raise.
Once you’ve down pat it, move to the difficult variations that you simply will use to substantiate your standing as a lower-limb-lifting legend.
If you’re doing, do not even rely on obtaining up off the bottom till you have done a number of sets of lying leg raises.
Not solely can this move sculpt the hell out of your core, however it additionally improves the flexibleness of your hip flexors—crucial for aiding each step you’re taking and each squat you create.
Steps:
- Lie face up on the floor, with your knees bent and feet flat on the ground. Keep your arms at your side with your palms down.
- Lift your hips off the ground until your knees, hips and shoulders form a straight line. Squeeze those glutes hard and keep your abs drawn in so you don’t overextend your back during the exercise.
- Hold your bridged position for a couple of seconds before easing back down.
Notions:
The leg raise is a strength training exercise which targets the iliopsoas (the anterior hip flexors).
Because the abdominal muscles are used isometrically to stabilize the body during the motion, leg raises are also often used to strengthen the rectus abdominis muscle and the internal and external oblique muscles.