Core
Leg Raises, Lying
A controlled, gravity-defying movement designed to build deep core stability and lower abdominal definition.
How to perform.
Follow the sequence — setup is half the lift.
Lie flat on your back on the gym mat with your legs fully extended and your arms resting by your sides.
Press your lower back firmly into the floor and engage your core to eliminate any gap between your spine and the mat.
Inhale and slowly lift both legs together toward the ceiling while keeping them as straight as possible.
Continue the lift until your legs are vertical and your hips are at a ninety-degree angle to your torso.
Exhale and lower your legs back toward the floor in a slow, controlled motion without letting your heels touch the ground.
Pause for a moment at the bottom of the movement before beginning the next repetition.
Common mistakes.
Fix these first — they cost reps, kilos, and joints.
- Arching the lower back off the mat during the descent
- Using momentum or swinging the legs instead of muscular control
- Holding your breath rather than exhaling on the effort
- Bending the knees excessively to shorten the range of motion
Muscles worked.
The primary movers do the work; the stabilizers keep the path honest.