How to Work abs With the Lever Side Lying Leg Hip Raise

The lever side lying leg hip raise must be performed on an exercise machine which has adjustable leg supports for the side lying position, and is available in most well equipped gyms. This exercise is a fantastic way to work the abs and low back; however, should not be performed by those who have suffered a back injury.

Difficulty: Moderately Easy

Instructions

1. Lay on your side on the padded platform, placing your legs between the support bars. The single padded bar should rest just above your knee, while the doubled padded rollers support the back of your knee and just below the gluts.

2. Support your head on a pad or cushion high enough to keep your neck in line with your spine to prevent strain on your neck and then reach your arms up to grip the upright bar or handles, depending on your specific equipment.

3. Inhale deeply and as you exhale, pull down with your arms and bring your knees to your chest. The motion should be slow, taking the full exhalation, and then use your entire inhale to slowly lower your legs back to your starting position. Keeping your motions slow will work deeper into your abs and lower back as you perform the lever side lying leg hip raise exercise.

4. Continue the exercise, moving with your breath, performing two to three sets of ten to fifteen hip raise exercises.

Tips & Warnings

• Before you begin your exercises, make sure that the resistance is set at a proper position for you. While the resistance should be enough to challenge you, it should not be so much that it causes strain or discomfort. Too much resistance during these exercises could potentially pull your abs, a difficult injury to recover.

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