5 Ways To Do A Leg Raise

5 Ways To Do A Leg Raise

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.

  • Lie on your back
  • Hold yourself up with your arms bent at the elbow
  • Slowly bring your knees to your abdomen
  • Try to extend your legs in front of you and hold
  • Bring back to bent knee position
  • Drop down for five seconds
  • Repeat ten times