How to do a Vertical Leg Raise?

To perform a vertical leg raise effectively, focus on controlled movements to engage your core. Here's how:

Steps for Vertical Leg Raises

Starting Position: Lie flat on your back with your legs extended. You can place your hands by your sides or under your hips for support.
Lifting: Raise your legs towards the ceiling, keeping them as straight as possible, but avoid fully extending them all the way as mentioned in the video reference. The goal is to lift your legs until they are vertical (90 degrees).
Controlled Lowering: Slowly lower your legs down. You can lower them halfway or all the way to the starting position. The key is to maintain control and not let your legs drop suddenly.
Repetitions: Repeat the lifting and lowering movements for your desired number of repetitions.

Core Engagement: Engage your abdominal muscles throughout the exercise to maximize effectiveness and prevent back strain.
Avoid Full Extension: As the video reference suggests, do not fully extend the legs while doing this exercise.
Range of Motion: You can adjust the range of motion based on your fitness level and comfort. If you are new to the exercise, start with a smaller range of motion and gradually increase as your strength improves.
Breathing: Inhale as you lower your legs and exhale as you lift them. Proper breathing is important.
Form: Focus on maintaining proper form throughout each repetition to maximize the exercise benefits and minimize injury risk.
Muscles Worked: According to the video reference, the primary target of vertical leg raises are the rectus abdominals, located in the center of your stomach.

Start with a few repetitions and gradually increase the number as you get stronger.
If you have lower back issues, consider placing your hands under your hips for added support.
If you're feeling any pain stop immediately and consult with a fitness professional.
Remember the video states to work in the center of your stomach, therefore focusing on your abdominal muscles is key.

By following these instructions, you can effectively and safely perform vertical leg raises.