A leg lift is a core-strengthening exercise that involves lifting your legs while lying down. Here's how to do it properly, based on the reference provided:
Step-by-Step Guide to Performing a Leg Lift
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Starting Position: Lie flat on the floor.
- Your arms should be at your sides.
- Your legs should be straight out in front of you.
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Engage Your Core:
- Keep your lower back pressed firmly against the ground. To ensure this, pull your naval in towards your spine.
- Squeeze your legs together.
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Lift Your Legs:
- Keeping your legs straight and together, lift them into the air.
- Continue lifting until your body forms an L-shape.
Summary Table:
| Step | Description |
|---|---|
| 1 | Lie on the floor with arms at your sides and legs straight. |
| 2 | Keep your low back on the ground by pulling your naval toward your spine. |
| 3 | Squeeze your legs together. |
| 4 | Lift legs straight up until your body forms an "L" shape. |
Important Considerations:
- Core Engagement is Key: Throughout the exercise, maintaining core engagement is critical to protect your lower back and maximize the effectiveness of the leg lift.
- Controlled Movements: Avoid jerking or using momentum to lift your legs. Focus on slow, controlled movements.
- Progression: If you find it difficult to keep your legs straight initially, you can slightly bend your knees. As you get stronger, gradually straighten your legs.
- Breathing: Breathe in as you lower your legs and breathe out as you lift them.
