Want to have a flat and toned stomach? Doing leg raise exercises can be one option to try.
Yes, besides sit-ups and planks, leg raises can help strengthen and shape your abdominal muscles, especially the lower abs.
Not only that, according to Harvard Health, this exercise can also help improve balance.
So, how do you do it? And what are the benefits and movement variations? To learn more, check out the full explanation in this article!
What Is Leg Raise?
As the name suggests, a leg raise is a series of exercises where you use your core muscles to lift your legs.
Leg raises effectively train the muscles involved in the movement, helping strengthen and tone the abdominal muscles, lower back, thighs, and hips.
Before starting your workout, make sure to warm up first and cool down afterward. This helps minimize muscle soreness and reduce the risk of injury.
Leg Raise Variations and How to Do Them
You can perform leg raises in various ways. Here are some variations you can try:
1. Standing Leg Raises
Standing leg raises are one of the easiest leg raise variations to perform. As the name suggests, this exercise is done while standing.
This variation does not require any equipment, so you can do it anytime and anywhere. However, remember to always pay attention to your surroundings and physical condition before exercising!
Here’s how to do standing leg raises:
- Stand up straight with your hands placed on your waist.
- Lift your left leg without bending the knee. At the same time, inhale slowly.
- Lower your leg back to the starting position and exhale slowly.
- Repeat this movement 8–10 times.
- Rest for 30–90 seconds.
- After that, repeat the same movement with your right leg.
- Perform 3–4 sets of standing leg raises in one session.
2. Lying Leg Raises
Next, there is the lying leg raise variation, which is performed while lying down. To do this movement, you can lie directly on the floor or another stable, flat surface.
If you feel uncomfortable, you can use an exercise mat to help prevent back pain. After that, follow these steps to perform a lying leg raise properly:
- Lie down on the floor or on a mat with your face facing upward.
- Place your hands beside your body or under your hips for support.
- Lift both legs at the same time without bending your knees. Also, make sure your thighs stay close together.
- Slowly lower both legs until they touch the floor.
- Repeat this movement 15–20 times.
- Perform 3–4 sets each day.
3. Side Leg Raises
Side leg raises are performed while lying on your side. Here’s how to do side leg raises properly:
- Lie on your left side with your legs stacked on top of each other.
- Use your left hand to support your head, while placing your right hand in front of your body to maintain balance.
- Slowly lift your right leg while exhaling gently.
- Lower your right leg while inhaling.
- Repeat the movement 10–12 times.
- Switch your position to lie on your right side.
- Repeat the same movement with your left leg.
4. Seated Single-Leg Raises
The next leg raise variation is the seated single-leg raise. This movement is just as easy as the previous variations.
In this exercise, you simply sit upright and lift one leg at a time. You also do not need any additional equipment to perform this movement.
Here’s how to do seated single-leg raises:
- Sit on the floor with both legs extended straight and your back upright.
- Place your hands beside your body to help maintain balance.
- Lift your left leg as high as possible without bending the knee, then lower it back down.
- Repeat the movement 8–10 times.
- Repeat the same movement with your right leg.
Benefits of Leg Raise
After learning about what leg raises are, their variations, and how to perform them, you may be wondering what benefits they offer.
Well, here are some of the benefits of leg raises:
1. Build and Strengthen Muscles
The first benefit of leg raises is that they help build and strengthen muscles, especially the abdominal muscles, lower back, thighs, and hips.
This exercise can also help you achieve six-pack abs. So, if that’s your goal, make sure to do leg raises regularly.
2. Help with Weight Loss
Another benefit of leg raises is that they can help support weight loss, as this exercise may help reduce belly fat.
In addition, doing leg raises regularly can also help lower the risk of diseases associated with obesity or excess body weight.
3. Improve Leg and Hip Strength
As explained earlier, leg raises help strengthen the abdominal muscles, lower back, thighs, and hips.
As these muscles become stronger and more developed, your leg and hip strength will also improve.
4. Improve Body Posture
Lastly, one of the benefits of leg raises is that they can help improve your posture and prevent slouching.
When done regularly, leg raises can also help you achieve better postural alignment.
That’s the complete information about leg raises, from their definition and movement variations to the benefits you can get from them.
In short, a leg raise is an exercise that involves lifting the legs using the core muscles, offering benefits such as improving posture and strengthening the legs and hips.
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