Leg raises to focus on the lower abdomen! Explanation of how to do it correctly & key points.

3 key points to remember when doing leg raises!

Leg raises are not to be underestimated as just raising and lowering the legs, but there are certain points that must be considered in order to get the desired effect. However, it is easy to practice, so there is no need to be overconcerned. Here are three points to remember for better results!

Leg Raise Tip #1: “Hands below the hips! Tilt your pelvis backwards to help contract your lower abdominal muscles.”

The lower abdominal muscles are attached to the pubic bone, so if you want to contract them properly, you need to move them so that they roll up the pelvis and bring them closer to the ribs. The key to this is the hand position. Leg raises with the hands out to the sides are possible, but if the hands are pulled under the hips, the pelvis will naturally tilt backward, allowing the muscles to contract more easily. Another key point is that it reduces the load on the hips compared to the form with the hands spread out. If you find this form difficult to balance, it is recommended to place a towel under the hips and spread the hands apart.

Leg Raise Tip #2: “Lower your legs to the floor and stretch them!

Leg raises often result in the feet touching the floor or floating too much. In many of these cases, the lower abdominal muscles are not sufficiently stimulated, so it is difficult to feel the effects of the exercises even if they are performed exactly the right number of times. If you want to work the lower part of the abdominal muscles, lower the legs to just below the floor. By lowering your legs to the very edge of the floor, you will be able to stretch your lower abdominal muscles and be more aware of the sensation of stretching them.

Leg Raise Tip #3: “Keep the knees extended in the beginning and bend them in the end!

The longer the distance between the rectus abdominis and the weighted leg, the greater the load. Therefore, the rule of thumb is to keep the knees straight in the beginning when you have the energy to do so. However, if the knees are stretched tight, the thigh muscles may tire first, so it is best to loosen the knees slightly.

When you reach the point where you cannot continue with your knees extended…, you want to bend your knees to push harder. Bending the knees eases the load, so you should be able to go on for a few more rounds. The purpose of the plank is to move the pelvis, not to train the lower abdominal muscles by simply lifting and lowering the legs.

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