Leg Raises Exercise

 Leg Raises Exercise: Great for your lower abs. Lie on your back and lift your legs off the ground, keeping them straight.

Leg raises are a popular bodyweight exercise that primarily targets the muscles in your lower abdominal region, as well as your hip flexors. They are a great addition to any core workout routine and can be performed with little to no equipment. Here's how to do leg raises correctly:

Muscles targeted:

• Lower abdominals (rectus abdominis)
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• Hip flexors (iliopsoas)

Instructions:

1. Starting Position: Lie down on your back on an exercise mat or the floor. Keep your legs straight and your arms by your sides, palms facing down. If you prefer, you can place your hands under your glutes with your palms facing down for extra support.

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3. Execution: Engage your core muscles to stabilize your lower back against the floor. Slowly raise your legs off the ground while keeping them straight. The movement should come from your hip flexors, not your lower back. Continue lifting your legs until they are perpendicular to the floor or as far as you can go while maintaining control.

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5. Top Position: Hold the position for a moment, focusing on keeping your core tight and your lower back pressed into the floor.

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7. Lowering Phase: Slowly lower your legs back down to the starting position, maintaining control throughout the movement. Avoid letting your feet slam onto the floor; instead, control the descent.

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9. Breathing: Inhale as you lower your legs, and exhale as you raise them.

Tips:

• Keep your movements slow and controlled to fully engage the target muscles.
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• Avoid arching your back during the exercise; keep your lower back flat on the floor.
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• Don't swing your legs or use momentum to lift them; focus on using your core and hip flexors.
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• If you find it challenging to keep your legs straight, you can slightly bend your knees until you gain enough strength and flexibility to perform the exercise with straight legs.
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• Start with a few repetitions and gradually increase the number as you become more comfortable with the exercise.

Variations:

1. Bent Knee Leg Raises: Perform leg raises with your knees bent at a 90-degree angle. This variation can be less challenging for beginners.
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3. Hanging Leg Raises: If you have access to a pull-up bar or similar equipment, you can do hanging leg raises, which increase the difficulty of the exercise by engaging your grip strength and shoulders.

As with any exercise, if you experience pain or discomfort, it's best to stop and consult a fitness professional or healthcare provider. Additionally, remember to warm up before starting your workout and to stretch your muscles afterward.