Leg raises are simple to perform and can be done almost anywhere. They not only work your lower abs, but they also strengthen and stretch your hips and lower back, which is good for anyone who spends a lot of time sitting at a desk. If you’re bored with your home workouts or simply want more core exercises to add to your repertoire, give this movement a shot.
Changes in posture or gear can increase the force demands on the muscles. Extending the knee joint elevates the demands on the hip and spine flexors in terms of strain. For each repeat, some people prefer to lift as high as possible through the entire range of motion. Others perform partial range repetitions to concentrate on the most difficult parts of the exercise. Some people recommend lowering to the starting position gently and steadily, others perform the exercise more quickly and dynamically.
Leg Raises can be done in a variety of ways, depending on your physical condition and the level of intensity you desire in a workout.
Leg raises variants that you may do from the comfort of your own home:
Lying Leg Raise
The lying leg raise is performed by lying on your back on the floor. For support, practitioners recommend keeping the lower back in contact with the floor and placing hands to the sides or under the lower back. Lying leg raises are regarded as an excellent abs exercise, and for good reason. However, this move has significant benefits for your hip flexors, and It also helps in the relief of low back pain by improving the general strength and stability of your core.
Lie face-up on the floor with your legs extended. Place your hands beneath your lower back and glutes to support your pelvis. Raise your legs toward the ceiling, keeping them straight and squeezing your thighs together. Lift until your hips are fully extended and your straight legs can no longer move much higher, then drop and Repeat as many times as you need.
Side-Lying Leg Raise
The side leg raise is a simple exercise that targets your hip flexor and the three primary hip abductor muscles that work together to allow you to move around your hip joints more easily. The traditional side leg raise demands you to lie on your side with your hips perfectly aligned.
Lie down on your right side, with your legs extended and feet piled on top of each other, your body should be in a straight line. Place your arm on the floor just beneath your head. For further support, place your left hand in front of you or rest it on your hip. Gently elevate your left leg off the lower leg as high as possible. Inhale and bring the left leg back to meet the right. Repeat as many times as you need.
Seated Leg Raise
A seated leg raise is a cross between a lying and a suspended leg raise. They are completed while seated on an elevated platform. To reduce the weight-bearing on the buttocks and improve abdominal activation, the hands are usually placed on the bench.
Sit close to the bench or chair’s edge. To brace yourself, place your hands flat on the bench near your glutes. Lift your legs straight up as high as possible. Return your foot to the ground by lowering it. Lift your leg again before your heel contacts the ground for the second repetition. Repeat as many times as you need.
Other Variations
Leg raises can be done while suspended from an overhead bar. These are more difficult than laying leg raises and are known as hanging leg raises. They can also be done on other equipment like dip bars and captain’s chairs, which require suspending the torso in the air but with a different type of force through the arms. Leg raises may also be performed with the addition of a weight, which is commonly carried between the feet in the shape of a small dumbbell or medicine ball.