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How to Do Leg Raises: A Simple Guide to Stronger Core Muscles

Strengthen your core and enhance your fitness routine with our simple guide on how to do leg raises, an effective exercise for building abdominal and hip flexor strength.

  • 18 Oct 2023
  • 3 min read
  • 76 views

When building strong and balanced core muscles, leg raises are excellent yet often overlooked. While most people focus on conventional exercises like crunches and sit-ups, they may be unaware of the benefits of this humble exercise. Leg raises present a distinctive approach for activating and targeting your lower abdominal muscles and hip flexors.

 

Whether you're an avid fitness devotee aiming to diversify your regimen or a newcomer embarking on a journey toward improved well-being, you stand to benefit from doing leg raises. Leg raises can result in a stronger core and enhanced overall strength for people of any fitness level. This article provides instructions on how to do leg raises effectively and safely.

 

Steps to do leg raises

 

  • Finding the right surface

Before you begin, ensure you have a comfortable and supportive surface to lie down on. A yoga or exercise mat can provide the necessary cushioning for your back and prevent discomfort while performing leg raises.

 

  • Starting position

Lie on your back on the exercise mat; your arms must rest by your sides, and your palms should face downwards. Ensure your legs are fully extended and your feet are together. This is your starting position.

 

  • Engage your core muscles

Start by gently moving your belly button towards your spine to activate your core muscles before you elevate your legs. This will create stability in your lower back and protect it during the exercise.

 

  • Performing the leg raise
  1. Slowly lift your legs off the ground while keeping them straight. While performing this action, emphasise using your lower abdominal muscles to initiate the motion. Ensure that your feet get flexed; your toes must get directed towards the ceiling.
  2. Keep raising your legs until they form a 90-degree angle with your upper body or until you experience a pleasant stretch in your abdominal region. Maintain control all through the movement; try to avoid using momentum.

 

  • Lowering your legs
  1. With the same controlled movement, slowly lower your legs back to the starting position, just above the ground. Keep your core muscles engaged as you do this to prevent straining your lower back.
  2. Avoid letting your feet touch the ground entirely between repetitions to keep tension on your core muscles throughout the set.

 

  • Breathing

Keep breathing throughout the entire routine. Inhale while bending your knees, and exhale while straightening them. Focusing on your breath helps you maintain proper form and control.

 

  • Repetitions and sets

Starting with 3 sets of 10-12 repetitions is reasonable. As you get used to the workout, you can increase the repetitions or sets to challenge your muscles.

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Conclusion

Leg raises are a fantastic addition to any core-strengthening routine. They target your lower abdominal muscles and hip flexors, contributing to a well-rounded core development. Remember that maintaining consistency is crucial  for the effectiveness of any workout, including leg raises.

 

In this post, we explained how to do a leg raise. While you make strides on your fitness voyage, always be attentive to your body’s signals, ensure proper exercise form, and remain patient. Stronger core muscles are within reach – start incorporating leg raises into your routine today!

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