Leg Raises are a fundamental calisthenics exercise that primarily targets the lower abdominal muscles while also engaging the hip flexors and lower back. This exercise is highly effective for building core strength, improving lower abdominal definition, and enhancing overall stability and control in the midsection.
How to Perform:
- Start by lying flat on your back on an exercise mat with your legs fully extended and your arms placed by your sides, palms facing down for support.
- Engage your core by pulling your belly button towards your spine, and press your lower back firmly into the mat to prevent arching.
- Keeping your legs straight and close together, lift them off the ground until they are perpendicular to the floor, forming a 90-degree angle with your torso.
- Slowly lower your legs back down towards the ground in a controlled manner, keeping your core engaged and your lower back pressed into the mat.
- Lower your legs until they are just above the ground, or as low as you can go without your lower back lifting off the mat.
- Pause briefly at the bottom, then lift your legs back up to the starting position, maintaining control and steady movement throughout.
- Repeat the movement for the desired number of repetitions, focusing on proper form and controlled breathing.
Tips:
- Avoid swinging your legs or using momentum; focus on slow, deliberate movements to fully engage the abdominal muscles.
- If you feel your lower back lifting off the mat, reduce the range of motion by not lowering your legs as far down.
- Breathe in as you lower your legs and breathe out as you lift them back up.
- Start with 2-3 sets of 10-15 repetitions, gradually increasing the number of reps or adding resistance (such as ankle weights) as your strength improves.
Leg Raises are an excellent exercise for targeting the lower abs, helping to build a strong, defined core. They can be performed as part of a core workout routine or integrated into a full-body calisthenics regimen to enhance overall stability, strength, and endurance.
