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Instructions
- Lie flat on your back on a yoga mat with your arms at your sides.
- Keep your legs extended and feet together.
- Engage your core and slowly lift your legs toward the ceiling, keeping them straight.
- Pause briefly at the top when your legs are vertical.
- Lower your legs in a controlled manner back to the starting position without touching the floor.
Technical Tips
- Keep your lower back in contact with the floor throughout the movement.
- Avoid swinging or using momentum to lift your legs.
- Place hands under your glutes for added support if needed.
Breathing Tips
- Exhale while lifting your legs.
- Inhale slowly as you lower your legs back down.
Medical restrictions
- Lower back pain or injury
- Hip flexor strain
- Recent abdominal surgery
Description
The lying leg raise is an effective bodyweight exercise designed to strengthen and tone the lower abdominals. Performed while lying flat on the floor, this movement focuses on controlled leg elevation to activate the core muscles, particularly the lower segment of the rectus abdominis. It is an accessible exercise for all fitness levels and requires no equipment other than a yoga mat for comfort and support. Lying leg raises are especially useful for improving core stability, enhancing muscular endurance, and supporting better posture and spine health. This foundational movement is commonly included in fitness, bodybuilding, and calisthenics routines, and serves as a building block for more advanced core exercises.