Step by Step Guide

  1. Lie on your back on a mat or the floor with your legs extended and your arms straight by your sides.
  2. Engage your core muscles by drawing your navel towards your spine to stabilize your torso.

Leg Raise:

  1. Exhale and lift both legs off the ground simultaneously, keeping them straight.
  2. Aim to raise your legs to a 45-degree angle or as high as you can comfortably go without straining your lower back.
  3. Keep your lower back pressed into the floor throughout the movement to avoid arching.

Sit Up:

  1. Inhale and simultaneously lift your upper body off the floor, bringing your torso towards your legs.
  2. Reach your hands towards your feet as you sit up, keeping your arms straight and parallel to the floor.
  3. Use your abdominal muscles to lift your torso rather than relying solely on momentum.

Lower Back Down:

  1. Exhale and slowly lower your torso and legs back down to the starting position with control.
  2. Keep your movements slow and controlled to maximize muscle engagement and prevent momentum.

Repeat the Movement:

  • Perform the desired number of repetitions, focusing on maintaining proper form and control throughout the exercise.

Benefits of The Leg Raise + Sit Up

  1. Core Strength: This exercise targets the entire core, including the rectus abdominis, obliques, and transverse abdominis, helping to strengthen and define these muscles.
  2. Hip Flexor Activation: The leg raise component engages the hip flexors, which are important muscles for stabilizing the pelvis and supporting movements like walking and running.
  3. Lower Back Stability: Performing leg raises and sit-ups helps improve stability in the lower back by strengthening the muscles that support the spine.
  4. Improved Flexibility: Over time, practicing leg raises can help improve flexibility in the hamstrings and hip flexors, leading to better overall mobility.
  5. No Equipment Needed: Leg raises and sit-ups can be performed without any equipment, making them convenient exercises that can be done anywhere.

Tips for Beginners:

  1. Start Slowly: Begin with small, controlled movements and focus on proper form before progressing to higher repetitions or more challenging variations.
  2. Support Your Lower Back: If you experience discomfort in your lower back, place your hands under your hips for additional support during the leg raise portion of the exercise.
  3. Engage Your Core: Focus on engaging your core muscles throughout the movement to stabilize your torso and protect your lower back.
  4. Use Your Breath: Exhale as you lift your legs and torso off the ground, and inhale as you lower back down to the starting position.