Traditional leg raises are hard. In general, there are three ways to make leg raises easier: place your hands under your sacral area, bend your knees and support yourself with one leg. Although these modifications and variations are not as challenging, they will build the necessary strength in your abdominals and hip flexors to perform traditional leg raises properly. Be patient, though. It take time to cultivate the required stamina to perform leg raises correctly. Practice these variations on a regular basis at least two to three times a week.
Things You'll Need
- Yoga or Pilates mat
Lie flat on your back. Place your hands underneath your sacral area where your low back and butt meet.
Press the back of your head into the mat to lengthen the back of your neck. Squeeze your legs together and keep them straight as you lift them off the floor.
Raise your legs until they are perpendicular to the floor and you make a 90-degree angle with your hips. Slowly lower your legs to the floor. As you lift and lower your legs, press your low back into your hands.
Lie on your back with your arms along your sides. Press your hands into the floor.
Lift your legs and bend your knees. Raise your knees into your chest.
Slowly lower your legs. Straighten your legs onto the floor.
Lie on your back with your arms along your sides. Bend your right knee and place the sole of your right foot on the floor. Keep your left leg straight.
Slowly lift your left leg off the floor until it is perpendicular to the floor and you make a 90-degree angle with your left hip. Lower your left leg to the floor.
Keep your left leg straight. To make it a little harder, do not let your left leg touch the floor.
Tips & Warnings
- At first, start with three sets of five of each option -- on each leg for option 1 and 3 -- and progressively build up to three sets of 15.
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