This exercise involves lying on your back and lifting your legs up towards the ceiling while simultaneously lifting your hips off the ground. It targets the lower abs, hip flexors, and glutes.
Type
Strength
Equipment
No Equipment
Difficulty
Intermediate
Key Benefits
- Strengthens the lower abdominal muscles
- Improves hip mobility and flexibility
- Helps to stabilize the lower back and improve posture
- Can be done without equipment and in a small space
- Can be modified for different fitness levels
How to perform
- Start by lying flat on your back on a mat or comfortable surface.
- Place your hands by your sides, palms facing down.
- Engage your core muscles by pulling your belly button towards your spine.
- Lift both legs up towards the ceiling, keeping them straight and together.
- Slowly lower your legs back down towards the ground, stopping just before they touch the floor.
- Lift your hips up towards the ceiling, squeezing your glutes at the top of the movement.
- Lower your hips back down to the ground.
- Repeat the leg raise and hip lift movements for the desired number of repetitions.
FRONT VIEW
BACK VIEW
Abs
Primary
Obliques
Primary
Hip Flexors
Primary
Lower Back
Primary