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Leg lifts are among the best exercises for the abs and leg muscles. There are different types of leg lifts for you to choose from, depending on your health status and the difficulty you want to do. If you want to learn how to do leg lifts for a toned and stronger body, check out Step 1 below to get started.
Steps
Vertical leg lift
- You can use a yoga or exercise mattress to make it more comfortable.
- If you have occasional back pain, you can roll up a towel and place it under the curve of your back, just above the hip bone.
- In addition, if you lie on the couch instead of the floor, the range of motion will be wider and the legs can be raised/lowered further. [1] X Research Source
- Remember to contract your abs to push your lower back to the floor; There should be no gap between the floor and the lower back. This pose will focus on the abdominal muscles, while protecting the spine.
- Try to look up at the ceiling and avoid the tendency to bend your neck to look down at your feet, so your neck doesn’t hurt. If you feel your head and neck move forward too much, tilt your chin up a bit.
- If you can do Step 2 easily without letting your lower back leave the floor, you should increase the difficulty by skipping Step 2 and lifting your leg toward the ceiling without letting it bend.
- Resist the tendency to let your feet hit the ground if you want to get the most out of it.
- Keep your lower back pressed to the floor to force your abs to work and protect your spine. The exercise gets harder as your feet get closer to the floor, so you only need to lower your legs as much as you can so your back doesn’t leave the floor. If you feel your lower back arch off the floor, don’t lower your legs so low. As your abs get stronger, you can lower your legs with the correct posture.
- Most importantly, don’t forget to breathe! A lot of people hold their breath when they do this exercise.
- To challenge yourself further , you can raise your foot to about 20%, hold for a second, then raise it to 20%, hold for a second, and continue to raise your leg up to the final position. You can lower your legs in segments in the same way.
Leg lift with ball
- Raise your arms and legs at the same time so you can use the ball to reach behind your head. Then you will again raise your arms and legs in the same way, moving the ball between your arms and legs.
- Use your feet to bring the ball to the ground and lift it up again to pass the ball to your hand again. This difficult leg lift will definitely make your abs and arms tired.
Practice swinging and lifting legs
- If you go to the gym, the bar may have handles to help you grip it.
- You must lower your foot slowly so that you are the one doing it instead of taking advantage of the inertia to drop your foot down. [3] X Research Sources
- Hanging leg lifts are a better variation for people with back problems because it doesn’t put as much pressure on the back as when you do leg raises in a lying position.
Lying on side with legs raised
- Extend your other arm forward, palm facing down. [4] X Research Sources
- Make sure your hips are perpendicular to the floor and keep your upper body stationary. [5] X Research Sources
- To increase the difficulty, lower the top leg but keep it about 2cm away from the bottom leg to feel more fatigue.
- This is a great leg exercise for the sides of the body, also a great exercise to improve the butt! [6] X Research Sources Most leg lifts focus on the front of the body, so it’s a great way to work out the back!
Advice
- Exercise moderately. Trying to lift your leg too many times or starting out with a difficult lift (and a ball that’s too heavy) can damage your muscles, disrupting your training in the future.
- If you want to use a medical ball in your training session, you should start with a small ball, like 3 kg. Then you can gradually increase the weight of the ball, for example 5 kg ball.
Warning
- If you want to use an extra exercise ball, make sure you can hold it firmly between your legs. Letting the ball fall on you will be very painful.
- If you start to feel dizzy or faint, stop exercising and see your doctor. If your dizziness still does not go away, seek treatment.
This article is co-authored by a team of editors and trained researchers who confirm the accuracy and completeness of the article.
The wikiHow Content Management team carefully monitors the work of editors to ensure that every article is up to a high standard of quality.
This article has been viewed 10,864 times.
Leg lifts are among the best exercises for the abs and leg muscles. There are different types of leg lifts for you to choose from, depending on your health status and the difficulty you want to do. If you want to learn how to do leg lifts for a toned and stronger body, check out Step 1 below to get started.
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