How do you do leg raises?

Leg raises are a core exercise where you lift your legs while lying down. Here's a breakdown of how to perform them, incorporating advice from a beginner's video on YouTube:

How to Perform Leg Raises

• Starting Position: Lie on your back on the floor or an exercise mat. Your arms should be at your sides, palms facing down, or tucked under your lower back for added support.

• Engage Your Core: Before you start lifting, tighten your abdominal muscles. This will help stabilize your lower back and make the exercise more effective.

• Lift Your Legs: Keeping your legs straight (or with a slight bend if needed), slowly raise them towards the ceiling. The goal is to lift until your legs are vertical or close to it.

  • As shown in the video, if raising your legs straight up to a full 90 degrees is too challenging, you can modify it by:
    • Tapping your heels. This means you lift your legs slightly off the floor and gently tap your heels back down, keeping the movement controlled.
    • Raising your legs to an angle that you are comfortable with, not necessarily the full 90 degrees.

• Controlled Movement: Avoid using momentum. Focus on using your core muscles to lift your legs.

• Lower Your Legs: Slowly lower your legs back down to the starting position, keeping the movement controlled. Do not let your legs drop suddenly.

• Repeat: Continue raising and lowering your legs for the desired number of repetitions.

Variations and Progression

• Beginner Modification: Tapping the heels on the floor during the leg raise.
• Intermediate Modification: Increasing the angle of the raise, moving to a full 90 degree raise when able.
• Advanced Modification: Performing the exercise with your arms above your head, for increased difficulty.

Important Considerations

• Keep Your Back Flat: Throughout the exercise, ensure your lower back remains pressed against the floor. If you find that you can't maintain this position, modify the exercise.
• Start Slow: Focus on form over speed or repetition. It is more beneficial to have proper form, than to do several reps incorrectly.
• Listen to Your Body: Stop if you feel any pain. Leg raises should engage your core, but should not cause pain in the lower back.
• Progress Gradually: As you get stronger, you can increase the number of repetitions or try more challenging variations.

By following these steps and tips, you can effectively perform leg raises and strengthen your core. Remember, consistency is key to seeing results.