Leg Raises Tucson AZ

Lying Leg Raise and Thrust - Exercise for the Lower Abdominals

This exercise targets the lower abs, but also involves the hip flexors to a large extent. If you have any lower back problems it may be wise to avoid this exercise as it can place torque on the lower back, especially if done incorrectly.

How To Do It:

Lie flat on your back with your hands palms-down underneath your glutes to cradle your pelvis during the movement. Your upper back, arms, and hands will be all that is in contact with the floor throughout the exercise.
Keeping your legs stiff and straight, raise them up off the floor until vertical. Thrust your legs upward as though trying to put footprints on the ceiling. Keep your legs stiff and straight throughout the movement.
Lower your legs until your lower back is back on the floor then lower your feet down almost to the floor (don't touch the floor to maintain tension in the abs). These are much more effective than simple lying leg raises as the thrust up further works the lower abs.

Tricks:

To make the exercise harder, try to crunch your chest up at same time as you thrust your legs up.

Try doing two thrusts up for each leg raise.

Common Errors:

Swinging the legs up will not effectively work the abs and can put excessive torque on your lower back. Always do this exercise under control.