Want to test your core and build some serious strength and stamina? Learn how to do leg raises with perfect form. This exercise isn’t as simple as you might think, so follow our top tips to get the most out of your leg raises.
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The Set Up
Before you consider the technique of how to do leg raises, you need to be looking at your set up. Since you’re only moving your body weight in a natural motion, you don’t have to worry about injury too much, and the lack of equipment means the set-up doesn’t take too much time.
Any exercise needs your muscles to be in a good state to perform before you begin, even if it is your bodyweight. Leg raises are no different, and they affect a range of different muscles. Make sure that you’re stretching your hip muscles, as well as your abs and your lower back to make sure that you aren’t going to sustain any injuries.
How you position your body is the next step in the setup. Hanging leg raises are the best method for effectiveness, but if they are too tricky, then lay down on your back with your arms by your sides, palms down.
Leg Raise Technique
Focus on your technique to really get the most from your leg raises. First, you need to brace your core before you start the movement. You should be breathing through your nose and keeping your middle tight all the way through the motion, especially when hanging. This is the only way your core will see the benefits.
It’s vital that your legs are coming above your hips at the end of the movement. If they aren’t, then it’s your hips that are doing all the work, and that isn’t much use for an abdominal exercise.
Finally, as with most strength and muscle building exercises, it’s always important that you are holding your contraction for the best results. When your legs are at their peak, hold the movement for a second before slowly lowering yourself back down. This stops you from building up momentum and ensures that your abs are doing all the work that they need to be doing.
Before beginning any exercise or nutrition program, consult your physician, doctor or other professional. This is especially important for individuals over the age of 35 or persons with pre-existing health problems. Exercise.co.uk assumes no responsibility for personal injury or property damage sustained using our advice.
If you experience dizziness, nausea, chest pain, or any other abnormal symptoms, stop the workout at once and consult a physician or doctor immediately.