it should always remain firmly attached to the floor.
Leg raises work all of the lower body muscles, including the glutes. But they are also excellent for strengthening the deep core and abdominals: if done correctly, they work the lower part of the rectus abdominals, the six pack, the lower abdominal fibers and the transverse abdomen, which stabilizes the spine. in a positive way also the hip flexors, which connect the torso to the lower part of the body.
Who Can Do Leg Raises? This exercise is safe for anyone who can comfortably raise and lower their legs. However, it does require some mobility in the hips, so it's okay even if you can't get your legs fully raised from floor to ceiling. Anyone suffering from some form of back pain should try a modified version before moving through a full range of motion.
to press the lower back against the floor: imagine pushing the navel towards the spine.
An advice
It is recommended that you place your hands under your tailbone for added support, which is especially helpful if you have lower back pain and / or sensitivity. If you feel any discomfort in the lower back, try not to lower your legs too low: lower them to 45 degrees and then move back up.
abdominal and six pack, but also the deep core stabilizing muscles, including the transversus muscle, which is of great help in daily movements, supports the spine, improves whole body strength and acts as an internal corset.
2. Train the hip flexors
Leg lifts also strengthen the hips. During the exercise, the hip flexors work with the abs to raise and lower the weight of the legs. Located in the front of the hip pelvis, these muscles help keep the lower body stable. As nearly everyone spends the day sitting at a desk, these muscles are often weak, making the hips and knees vulnerable to injury. Hip flexors can help keep your hips and legs healthy and injury-free.
3. They improve posture
By strengthening the core and hips, leg lifts stabilize the spine and pelvis. This can help reduce some of the curved posture of the rounded spine, which is common and contributes to back pain. Improving your posture can also help you move more easily (and more efficiently) during sports like running, lifting, climbing, and cycling.
Adding a crunch to the leg raises allows your upper abs to work as well. As you lift your legs toward the ceiling, lift your shoulder blades off the floor a few inches.
- With weights
Put a couple of weights on your ankles to increase the strength with which the abdominal and hip muscles have to work. But add this extra resistance only if you can do the exercise with a flat back and controlled movement.
- With a stability ball
Keeping a stability ball between your ankles forces you to work on the inner thigh and really move with control. If you don't have a stabilizer ball handy, try a pillow.
Lunge variations are also excellent for training the legs.
in the lower part: this, in addition to causing pain in the spine, also decreases the strengthening of the core. Concentrate on the active pressure of the back on the floor and on lowering the legs as much as possible without the back rising.
To really do targeted work on the small core stabilizer muscles, you need to raise and lower your legs with control. Otherwise, you let the momentum do all the hard work. Try lowering your leg for 3 seconds to make sure you don't move too fast. Do not let your legs fall to the ground during the descent. If you have trouble controlling movement, bend your knees or maintain a lower range of motion.
