5 Ways To Do A Leg Raise

March 26, 2010

Leg raise exercises can do wonders for several different major and minor muscle groups, however the most improvement will manifest in the abdomen. If done right on a daily basis along with some diet restraints and additional muscle and cardio workouts, there is no reason why a leg raise regiment will not yield excellent results.

It is important to note that using all of these leg raises in a single workout is highly recommended. Also, be sure to make proper adjustments before embarking on these exercises. If your knees are weak, try to use some slip-on braces; if your back, especially your lower back, is in chronic pain, a deep stretch and possibly a back brace should be considered. And if your neck tends to be in pain more often than not, be sure to adequately stretch it, and watch your form to avoid a neck strain.

1. Standard Leg Raise

Lie on your back and put your hands to your side.
Turn your hands so the palms face the floor.
Take a deep breath in through your nose and out through your mouth
Push your fingertips out and raise your arms and palms off the floor–about 1-6 inches.
Point your toes
Do not bend your knees
Tighten your abdominals
Raise your legs one inch off the ground.
Keep your neck relaxed and the back of your head on the ground.
Count backwards from eight and then release.
Slowly and if there is no pain, during your next leg raise, bring your chin to your chest.
Continue with counts of eight, rest for 5 seconds, do a set of five to ten depending on your stamina.

2. Scissors and Circles

Follow the above standard formula
Point your toes as your legs are raised
Scissor your legs–crisscross your legs, alternating over and under one another, ten times
With toes pointed, draw tiny circles in the air while each leg is raised
Do not forget your breathing–in through the nose and out through the mouth

3. On the Side

Lie on your side
You can put your arm underneath your torso or stretch it above your head
Bend the bottom leg
Raise the top leg, without bending, as high as you can go
Go slow
Breathe
Do a set of ten
Switch sides, repeat

4. On Your Stomach

This exercise if great for your glutes.

Lie on your stomach
Put your arms to your side or under your chin
Without bending your leg, raise it as high as it will go without raising your torso or hips
Repeat with the other leg
Try to raise both legs at once

5. Pull Up

For this exercise you will need to find either a leg raise bar in your gym which looks like a pair of bicycle handlebars or find two surfaces that can hold your weight and still allow you to bring your legs up and out in front of you.