How to Do Leg Raises

Leg raises are a simple yet effective exercise for strengthening your core and lower abdominal muscles. Here's how to perform them correctly:

Getting Started

Before you begin, find a comfortable space where you can lie flat on your back. You may want a yoga mat or a carpeted surface for comfort.

Starting Position: Lie on your back with your knees bent and feet flat on the floor. Your hands can be placed under your hips for support, or by your sides.
Lowering: Slowly lower your legs toward the floor, keeping them straight. You can lower them halfway or all the way, depending on your fitness level. Inhale as you lower. As noted in the reference video, the breath is coordinated with the movement.
Lifting: Engage your core muscles, and exhale as you lift your legs back to the starting position. Keep your back pressed against the floor throughout the exercise. Avoid using momentum; control the movement with your core.
Repetitions and Sets: Start with 10-15 repetitions of leg raises, completing 2-3 sets. Gradually increase the number of repetitions and sets as you get stronger.

Lying Leg Raises: This is the basic version described above.
Hanging Leg Raises: This advanced variation requires a pull-up bar and engages more of your core.
Knee Raises: This is a modified version suitable for beginners, involving only lifting your knees towards your chest.

Controlled Movement: Avoid jerking your legs; keep the movement slow and controlled to maximize muscle engagement.
Proper Breathing: Coordinate your breath with the movement, inhaling as you lower your legs and exhaling as you raise them.
Listen to Your Body: Stop if you feel any pain. Progress gradually to avoid injury.