Training

Leg Raises for Six Pack Abs

The leg raise (Beine hochheben) is a strength training exercise which targets the iliopsoas (the interior hip flexors). Because the abdominal muscles are used isometrically to stabilize the body during the motion, leg raises are also often used to strengthen the rectus abdominis muscle and the internal and external oblique muscles.

The lying leg ( raise is done by lying on the floor on the back. It is done without apparatus except possibly cushions or weights for added resistance.

Practitioners generally caution to keep the lower back in contact with the floor and place hands to sides or under lower back for support.[1]

Due to leverage, the hardest portion of a supine (lying) leg raise is generally the first part when the legs are on the floor, as this is when the femur is parallel with the earth and perpendicular to the pull of gravity. Muscles integrated into the exercise:

  • Abdominals
  • Obliques

Your Health Coach recommends a daily routine of 3 rounds and 10 repetitions of:

  • Lying leg raises
  • Seated leg raises: A “knee raise” type of seated leg raise, with flexed knee joint.

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