Leg Raises

Leg raises are a fantastic exercise for training the core muscles, especially the lower abdominal muscles. This exercise is effective for strengthening the stomach, hips and lower back. In addition to being a strength exercise, leg raises also contribute to improved stability and balance.

Correct technique

Follow these steps to perform leg raises correctly:

  1. Lie flat on your back with your arms by your side. Keep your legs completely straight.
  2. Tighten your core and keep your lower back pressed into the floor.
  3. Slowly lift both legs up towards the ceiling, keeping them straight. Continue until they are almost perpendicular to the body.
  4. Slowly lower your legs back down, but do not let them hit the floor. Keep the tension in the abdominal muscles throughout the movement.
  5. Repeat the movement for the desired number of repetitions.

Common mistakes

Here are some typical mistakes people make during leg raises and how you can avoid them:

  • The lower back lifts off the floor: This puts pressure on the lower back and can lead to injuries. To avoid this, make sure your back is pressed flat against the floor throughout the exercise.
  • Too fast execution: Many people lower their legs too quickly, which reduces the effectiveness of the exercise. Perform the exercise slowly and controlled to activate the core muscles to the maximum.
  • Using your hips: Make sure your abs do the main work and avoid using your hips to lift your legs.

Modifications and variations

For beginners or those who have difficulty lifting both legs at the same time, try this modification:

  • Single leg leg raises: Instead of lifting both legs at the same time, you lift one leg at a time. This reduces the load on the core muscles and makes the exercise more accessible to beginners.

For the more experienced, you can try the following variation for a greater challenge:

  • Hanging leg raises: Hang from a bar with your arms straight, and lift your legs up to your chest instead of doing the exercise lying down. This requires more control and strength in the core muscles.

Repetitions and sets

Aim to perform 3 sets of 10-15 repetitions. If you are a beginner, you can start with fewer repetitions and gradually increase as you get stronger.

Breathing technique

Exhale as you lift your legs and inhale as you slowly lower them back towards the floor. This will help you maintain stability and control in your movement.

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