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Overview
Leg raises effectively work the entire abdominal muscle group with a greater emphasis on the lower abdominal muscles. This exercise can either be done on an incline or flat on the ground. For a more intense workout, you can find a spotter to push your feet back down at the high point of each raise (explained below).
Setup
Leg raises can be done while lying in your back on an incline sit-up bench with your head at the higher end. Most benches will have grip that you can hold onto above your head so that you don’t slide off the bench. Place your feet together and raise them off of the lower end of the bench.
Leg raises can also be performed while lying on the flat ground. Most gyms will have an area with pads for stretching and sit-ups. Lie on your back with your arms extended downward along your sides and the palms flat against the ground. Place your feet together and raise them off of the bench.
Movement
Use your stomach muscles to pull your feet upward until they are just above your hips. Immediately lower your feet as far possible before pulling them upward again. For added intensity, you can hold your feet at the lowest point as your stomach muscles contract.
Tips From the Trainer
One variation of this workout is to have a spotter with his/her feet at either side of your head as you lie on the flat ground. Reach your hands behind your spotter’s ankles and take a firm grip for support. As your feet are raised above your waist, your spotter pushes your feet quickly and forcefully away and back downward. Your spotter can help you to work the sides of your abdominals by pushing your feet directly forward, then to the left, forward, and then to the right, and so on.
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