Leg Lower is a calisthenics exercise that targets the lower abdominal muscles, hip flexors, and lower back. This exercise is excellent for building core strength, enhancing stability, and improving overall control of your abdominal muscles. The Leg Lower is particularly effective for those looking to tone their lower abs and increase core endurance.
How to Perform:
- Start by lying flat on your back on an exercise mat with your legs fully extended and your arms by your sides, palms facing down.
- Engage your core by pulling your belly button towards your spine and pressing your lower back firmly into the mat.
- Lift both legs off the ground until they are perpendicular to the floor, keeping them straight and close together.
- Slowly lower your legs 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 arching off the mat.
- Pause briefly at the bottom of the movement, then lift your legs back up to the starting position, maintaining control throughout.
- Repeat the movement for the desired number of repetitions, focusing on proper form and a steady pace.
Tips:
- Keep your movements slow and controlled to maximize engagement of the lower abdominal muscles.
- If you feel your lower back lifting off the mat, limit 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 intensity as your core strength improves.
Leg Lower is a highly effective exercise for targeting the lower abs and building a strong, stable core. It’s an excellent addition to any core workout routine, helping to improve overall abdominal strength and control, which is essential for both athletic performance and daily functional movements.
