To do leg raises properly, follow these steps:
- Starting Position
Lie flat on your back on a mat with your legs extended straight and your arms by your sides, palms pressed into the floor for support. You can also tuck your palms under your lower back for extra support if needed
- Engage Your Core
Pull your belly button in toward your spine to engage your transverse abdominis (deep core muscles). Keep your lower back pressed firmly into the floor to avoid arching
- Lift Your Legs
Inhale as you slowly raise your legs straight up toward the ceiling, forming an L-shape with your body. Lift until your legs are perpendicular to the floor or until your lower back starts to lift slightly off the ground
- Lower Your Legs
Exhale as you slowly lower your legs back down, keeping them straight and hovering about 6 inches above the floor without touching it. Maintain core engagement and keep your lower back pressed to the floor
- Repetitions
Aim for 10 to 12 repetitions to start. Beginners can modify by bending the knees or not lowering legs too close to the floor. More advanced variations include holding the legs longer at the bottom or lifting the head and shoulders off the mat to increase core activation
Tips and Modifications
- If you have lower back pain, support your lower back by placing your hands underneath it or bend your knees slightly
- Avoid straining your neck by keeping your head relaxed on the floor or lifting it carefully if doing advanced variations
- To make the exercise harder, lower your legs closer to the floor or lift one leg at a time
This exercise targets the lower and upper abdominal muscles, hip flexors, glutes, and pelvic floor, making it effective for core strength and posture improvement
. In summary, leg raises involve lying on your back, engaging your core, lifting your straight legs to 90 degrees, and lowering them slowly while keeping your lower back on the floor and maintaining control throughout the movement
