Leg lifts are among the finest workouts for working out your abdomen and legs. You may execute a number of leg lifts, depending on your physical condition and the amount of intensity you want in a workout. If you want to learn how to perform leg lifts and go on your journey to a more toned and stronger physique, start with Step 1.
Method 1 : Doing Vertical Leg Lifts
1. Lie on your back with your legs out in front of you. Your legs should be little more than a toe’s breadth apart. Make careful to keep your hands flat on the ground at your sides, palms facing down.
- For added support and comfort, use a yoga or workout mat.
- If you get back discomfort on sometimes, roll a towel and lay it under the arch of your back, slightly above your hips.
- Furthermore, lying on a training bench rather than the floor can enhance your range of motion and enable you to lift/lower your legs farther.
2. Raise your legs and bend your knees. Your calves should be parallel to the ground, while your thighs should be perpendicular to the ground. While doing this, maintain your toes pointed and move your abdominal muscles toward your spine. Your thighs should be parallel to your torso, but your shins should be perpendicular.
- Contract your abs to force your lower back onto the floor; there should be no space between them. This allows you to work on your abdominal muscles while preserving your back.
- Avoid straining your neck to gaze at your legs by keeping your eyes and face fixed on the ceiling. This will help you prevent neck discomfort. Lift your chin up a little more if you feel your head and neck going forward too much.
3. Extend your legs until your feet are pointing up towards the ceiling. Maintain your toes pointing and gently elevate your legs. Remember not to let your lower back arch off the ground or you’ll harm yourself and receive a poor exercise.
If you can comfortably do Step 2 while maintaining your back flat on the floor, increase the difficulty by skipping Step 2 and extending your legs to the ceiling without bending them.
4. Lower your legs gradually. Bring them all the way down while maintaining your back flat on the floor. Your ultimate objective should be to get approximately an inch off the ground. Don’t simply let gravity do the job for you; make sure you’re in command. Hold your arms in the same position as you drop your legs, but utilize them for strength and support.
- If you want to get the finest exercise possible, resist the urge to let your feet contact the ground.
- Maintain a firm grip on the floor with your lower back to activate your abdominals and protect your spine. This will get more difficult as your feet approach closer to the floor, so simply drop as much as you can without arching your back. Don’t drop your legs as far if you feel your lower back arching up off the floor. As your abdominals strengthen, you’ll be able to drop your feet closer to the floor while maintaining good form.
- Most importantly, remember to breathe! This activity causes a lot of individuals to freeze.
5. If this workout is too easy, slow it down. For an added exercise, pull your straightened legs all the way up on a count of 10, then drop them while counting to ten again. This will undoubtedly give your abs a good workout, but it is a little more difficult.
You may also try elevating your feet around 20%, holding for one second, raising them 20% higher, holding for one second, and repeating this process until your feet are as high as they need to be. In the same manner, you may reduce them in increments.
6. Perform three sets of 10-20 leg lifts. Begin with three sets of ten and work your way up to three sets of twenty.
Did you know that DANNY GORDON is a certified fitness coach? Aim for more lean protein, vegetables, and healthy grains, as well as 30 minutes of gentle aerobics every day. This will reduce your body fat percentage and define your leg muscles.
Method 2 : Doing Side Leg Lifts
1. Lie on your side and put your head on your hand above your elbow. Lie on one side and use your elbow to support your head and neck. Look directly front of you. Using your elbow to prop up your head helps protect your neck from straining.
Maintain your other arm in front of you, palm down.
2. Lift your upper leg slowly as high as it will go. The leg should be raised one or two feet. For added support, keep your free hand on your hip or on the floor in front of you. Instead of gazing up at the leg, keep your gaze straight ahead.
Make sure your hips are stacked and your body is still.
3. Lower your leg gently. Maintain your body’s posture save for the leg, which should be progressively lowered until it reaches the opposite leg. Keep your back upright and prevent sagging forward as you elevate your leg.
Lower it for a greater challenge, but maintain it about an inch away from the bottom leg to feel an additional burn in your side.
4. Do 15 repetitions on one side and 15 reps on the other. When you’ve done with one leg, just go to your other side and elbow and continue the process.
- This is an excellent side-body leg workout. It’s also an excellent exercise for enhancing the look of your butt! Most leg lifts concentrate on the front body, so this is a terrific method to get a full-body exercise!
Method 3 : Doing Hanging Leg Lifts
1. Suspend your arms from a bar. Keep your wrists and arms slightly wider than shoulder width apart. To prevent straining your neck, take a firm hold on the bar and stare straight ahead. Maintain a calm and even posture, with your feet together. Your fingers should be pointing outward.
If you’re in a gym, the bar may have additional grips to help you support your hands.
2. Raise your legs till they are parallel to your body. Keep your toes pointing while doing this. You may not be able to get them as high as you desire at first. Maintain a straight back and resist the urge to slouch or curve in toward your legs.
3. Lower your legs gradually. Gently drop your legs after they have reached their maximum height and you feel a steady burn in your core. To train your muscles even harder, move as slowly as you can.
Lower your legs slowly so that you perform the effort rather than depending on the momentum of your legs descending.
4. Perform three sets of ten hanging leg lifts. As you gain confidence, you may go to three sets of 20 hanging leg lifts.
The hanging leg lift exercise is excellent for persons with back issues since it does not put as much strain on your back as doing them laying down does.
5. Make it easy if necessary. If you find these leg lifts too difficult, you may elevate your legs with bent knees instead. Bend your knees and keep your legs together while elevating your knees as high as they can go, almost to your chest, for this form of the exercise. Then, drop your legs and repeat. This exercise is a little easier on the abdominal muscles.
Method 4 : Doing Leg Lifts with a Ball
1. Lie down on your back on the ground. Lie down on your back with your arms by your sides and your legs out in front of you. For your convenience, use a yoga or workout mat.
2. Lift your legs up and place a ball between your feet. Using an exercise or medicine ball may add resistance to your activity and make it more difficult. Simply lay the weight between your feet, grab it firmly, and proceed to raise your legs until they are perpendicular to the rest of your body. This is the vertical leg raise with weight added.
3. As slowly as possible, lower your legs. The slower you travel, the more gravity you oppose and the more your muscles have to work to keep you in control. This is an excellent abdominal exercise, albeit it may need a little more effort than conventional leg lifts.
4. Perform three sets of 5-10 leg lifts with a ball. Because these exercises are more difficult, you should begin by completing fewer of them until you feel ready for more. Then, with the extra weight, do three sets of 10-20 leg lifts.
5. Include an additional obstacle. If you want to raise the ball with your feet, you may lift your legs with the ball in them while reaching for it with your arms.
- Raise your arms and legs at the same time so you can grasp the ball and move it all the way up behind your head. Then, raise your arms and legs in the same manner, shifting your weight between your arms and legs.
- Move the weight down to the floor with your feet and then back up to transfer the weight to your arms. This sophisticated leg lift will definitely get your abs – and arms – blazing.
Do leg lifts actually do?
Leg lifts engage your core for improved stability and balance, resulting in superior total body control. Leg lifts target the lower abs as well as the inner thighs (which in Pilates, are considered part of the core). According to research, having a steady core is critical in avoiding harm.
Do side leg lifts do anything?
The side leg raise is an excellent exercise for building functional strength and stability throughout your core since it activates your abs, hip flexors, and lower back muscles.
Do leg lifts build muscle?
Leg lifts need little more than a comfortable location to lay down, yet they are helpful in increasing strength on the front of your body. According to the Mayo Clinic, the advantages of leg raises include strengthening your core muscles, which may help avoid low back problems.
What muscles are leg lifts good for?
Let’s discuss about what muscles leg lifts develop. Leg lifts improve your lower ab muscles as well as your hip flexors. To execute a leg lift, lay down on the mat.
Do leg lifts flatten your stomach?
Leg lifts are excellent for your abs and obliques. It aids in the development of stronger abs, increased stability and strength, the reduction of belly fat, and the toning of the body. Leg lifts entirely isolate the rectus abdominis muscle, which aids in stomach toning. Lie on your back with your palms under your hips.
Do leg lifts tone thighs?
Leg lifts are excellent for toning the thighs by exercising the hamstring, quadriceps, and adductor muscles, as well as developing muscular definition for a slimmer appearance. You don’t need any specific equipment to do leg lift variants to engage various muscle groups.