The
Lying Leg Raise exercise targets the
lower abs, but also involves the hip
flexors to a large extent. If you have
any lower back problems it may be wise
to avoid this exercise as it can place
torque on the lower back, especially
if done incorrectly. The thrust part
of this movement involves the lower
abs in a different function...basically
supporting and stabilizing the legs
as you push the legs upwards.
How To Do Lying Leg Raises:
- Lie
flat on your back with your
hands palms-down underneath
your glutes to cradle your
pelvis during the movement.
- Your
upper back, arms, and hands
will be all that is in contact
with the floor throughout
the exercise.
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- Keeping
your legs stiff and straight,
raise them up off the floor
until vertical.
- Thrust
your legs upward as though
trying to put footprints on
the ceiling.
- Keep
your legs stiff and straight
throughout the movement.
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- Lower
your legs until your lower
back is back on the floor
then lower your feet down
almost to the floor (don't
touch the floor to maintain
tension in the abs).
- These
are much more effective than
simple lying leg raises as
the thrust up further works
the lower abs.
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Tricks
for Performing Lying Leg Raises:
1.
Making it harder
To
make the exercise harder, try to crunch
your chest up at same time as you
thrust your legs up.
2.
The double thrust
Try
doing two thrusts up for each leg
raise.
Common
Errors in the Lying Leg Raise Exercise:
1.
Using momentum
Swinging
the legs up will not effectively work
the abs and can put excessive torque
on your lower back. Always do this exercise
under control.
2.
Letting the feet hit the ground between
reps
The
feet should only touch the ground at
the beginning and end of each set. It
is important to maintain constant tension
in the ab muscles and letting the feet
touch the ground releases the tension
in the abs.
3.
Raising the legs too far back
The
goal is not to get the legs back over
the head. Only raise them
until they are vertical, then thrust
them up towards the ceiling.
