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Lying Leg Raise and Hold

Exercise Profile

Body PartHips
EquipmentBody weight
Primary MusclesIliopsoas
Secondary MusclesQuadriceps, Rectus Abdominis
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Introduction to the Lying Leg Raise and Hold

The Lying Leg Raise and Hold is a lower body exercise that primarily strengthens the abdominal and hip flexor muscles, improving core stability and overall body balance. This exercise is suitable for individuals at all fitness levels, as it can be modified according to one's strength and endurance. People would want to incorporate this exercise into their routine to enhance their core strength, improve posture, and increase flexibility, which can contribute to better performance in various physical activities and sports.

Performing the: A Step-by-Step Tutorial Lying Leg Raise and Hold

  • Slowly lift your legs off the ground, keeping them straight and together, until they form a 90-degree angle with your body.
  • Hold this position for a few seconds, keeping your core engaged and your lower back pressed into the floor to avoid straining.
  • Lower your legs back down in a controlled manner, making sure not to let your feet touch the ground.
  • Repeat this exercise for the desired number of repetitions, ensuring to maintain proper form throughout.

Tips for Performing Lying Leg Raise and Hold

  • Controlled Movement: Raise your legs off the ground to a 90-degree angle. The key is to do this slowly and with control, rather than using momentum to swing your legs up. Using momentum can reduce the effectiveness of the exercise and potentially lead to injury.
  • Engage Your Core: Ensure that your lower back is pressed into the floor and your core is engaged throughout the exercise. This will help you avoid straining your back and will also maximize the effectiveness of the exercise.
  • Hold and Lower: At the top of the movement, hold the position for a few seconds before slowly lowering your legs back down. Do not let your legs touch the floor until the set is complete

Lying Leg Raise and Hold FAQs

Can beginners do the Lying Leg Raise and Hold?

Yes, beginners can do the Lying Leg Raise and Hold exercise. However, they should start with a shorter duration for the hold part of the exercise and gradually increase it as their strength and endurance improve. It's also important to ensure proper form to avoid injury, so beginners might benefit from instruction or supervision by a fitness professional.

What are common variations of the Lying Leg Raise and Hold?

  • The Flutter Kicks variation involves alternating small, rapid leg lifts while lying flat, challenging your core stability and endurance.
  • The Scissor Kicks variation involves alternating vertical leg lifts, crossing one leg over the other, which not only targets your lower abs but also engages your inner and outer thighs.
  • The Double Leg Circles variation involves making clockwise and counter-clockwise circles with both legs together, providing a comprehensive workout for your entire core.
  • The Bicycle Crunch variation combines the traditional crunch with a leg raise and hold, bringing your elbow to the opposite knee to also target the obliques.

What are good complementing exercises for the Lying Leg Raise and Hold?

  • Bicycle Crunches are another related exercise, as they not only target the lower abs like the Lying Leg Raise and Hold, but also engage the upper abs and obliques, providing a comprehensive abdominal workout.
  • Russian Twists, which target the obliques, can complement the Lying Leg Raise and Hold by providing a more rounded core workout, ensuring that all areas of the abdominal muscles are being exercised.

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