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Nov 09

How to do Leg/Knee Raises – Ab Exercise

How to perform straight leg and knee raises correctly. Leg raises are great for training your abs, specifically the lower abs.

One of the greatest things about these exercises, like with many other abdominal exercises, they can be performed at home on any flat surface. They’re extremely effective for targeting those abdominals, especially your lower abdominals and the hip flexor.

Equipment that can be used to perform leg raises

  • Floor – flat surface
  • Exercise mat
  • Bench
  • Wall mounted equipment – Available in some gyms
  • Pull up bar

Variations of leg raises

  • Leg raises – fully raising your legs
  • Knee raises – only raising your knees
  • Hanging leg raise on a wall mount or a pull up bar

Benefits of this exercise

Strong abdominals will aid you in your daily activities, your abs are core muscles and they are important for all basic physical movements, like walking and running for example.

Hanging leg raises requires a hanging wall mount or a pull bar, this is usually no problem if you have access to a gym. However if you don’t have any equipment you can use the below techniques.

How to do leg raises

Leg RaisesReg Raises Technique – just performing the exercise on the floor, lying on an exercise mat or a towel.

  • Lie with your back on the floor or an exercise mat, place your hands under your buttocks, suspend your legs a few inches off the ground.
  • Now slowly raise your legs up so they’re vertical or almost vertical, hold for a couple of seconds and then lower your legs until they’re just a few inches off the ground and repeat.

You can also perform leg raises on a bench with your legs hanging off the edge of the bench which will increase the range of motion of the exercise giving added benefit to the exercise.

Knee Raises

Leg raises is a physically difficult exercise, it requires a lot of abdominal strength to perform it properly and it can be too difficult for some people to perform, if this is the case you’ll be better off starting with the easier variation which is knee raises.

Technique

  • Lie with your back on the floor or an exercise mat, place your hands under your buttocks, suspend your legs a few inches off the ground.
  • Now bend your legs and bring your knees up towards you, your thighs should be vertical and your knees bent at about 90 degrees, and then straighten your legs and then repeat.

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