Have you heard of the leg raise movement before? So do you know what it does? If you don't know, let me tell you right away; leg raise is one of the most effective lower abs and leg exercises! If you want to sharpen your abdominal muscles, especially the lower abdominal muscles, you should definitely add this leg exercise to your training program. In this article, we share with you what the leg raise movement is and how it is done visually.
What is Leg Raise Exercise?
It is one of the best abs exercises. You can easily practice the movement, which is especially effective on the lower abdominal muscles, at home. It also increases the flexibility of the hip area as well as the abdominal muscles and strengthens the core muscles. Moreover, you do not need any special equipment other than the mat while doing this movement. However, you can still do it with weights to get maximum efficiency from the exercise.
How to Do Leg Raise Exercise?
First of all, you need to lie on your back on the mat to start the movement. If you want, it is possible to do this exercise without a mat, but back pain may occur afterwards. Tell us! On the other hand, if you are doing the move for the first time, it is best to start with 10-12 repetitions. In the following days, you can increase the number and set as your muscles gain strength.
- Lie on your back on the mat
- Make sure your head, hands and back are touching the mat.
- Tuck your hands under your butt.
- Raise your legs until they reach a 90-degree angle.
- Then lower your legs in a controlled manner back to the starting position.
Try It With Weight To Increase The Effect!
Leg raise can be done without the need for special equipment as we mentioned above. However, if you are someone who wants to get a high level of efficiency from the exercise and to make the lower abdominal muscles more pronounced, you can use a dumbbell of 2-5 kg. As for how it's done by weight;
- First, sit on the mat with your feet forward.
- Lie down with the dumbbell of your choice squeezing between your feet.
- Then lift your feet as high as you can.
NOTE: There is no 90 degree requirement when doing the movement with the weight. Do not force yourself in the first place, over time you will see that you lift your legs higher.
How Does It Affect the Lower Abdominal Muscles?
The most obvious effect is on the lower abdominal muscles. However, the fact that the movement develops the muscles in the abdominal region does not mean that it can eliminate belly fat. (See: how to melt belly fat) In any case, none of the leg lifting exercises alone has such an effect. If you support it with low-calorie diets, cardio and strength training, you can melt your belly and get a fit look.
Related Article: Best Abs Exercises
Benefits of Leg Raise Exercise
Now that we have answered the question of what it does, we can take a closer look at the benefits of movement. Although this exercise generally strengthens the abdominal and leg muscles, we can say that it will also provide support for your back.
- Shapes the lower abdominal muscles: Those who are interested in sports know that it is extremely difficult to develop the lower abdominal muscles and achieve the desired form. Perfect for the muscles in this area.
- Strengthens Core Muscles: Just like other leg raises, it has a significant impact on the core muscles. Strengthens, tightens and shapes the core area. In this way, you can show higher performance during any sport or physical activity.
- It works the iliopsoas muscle: Before we talk about the benefits of movement, let's get to know the iliopsoas muscle closely. This muscle has a structure that affects many bodily movements in the body and extends to the spine after connecting the legs and the backbone. Some of the roles it plays in the body are: movement, joint functions, balance and flexibility. Hip and joint movement is required during the leg raise. Thanks to the exercise, the iliopsoas muscle will work more, and it will contribute to your body in terms of agility and flexibility.
- Postoperative: Leg raise is not just a movement practiced during sports and it also has a place in medicine. Exercise is often used in physical therapy because of lower extremity improvement. It is one of the most frequently recommended exercises after surgery and trauma, as it can be applied without giving full weight to any limb or joint.
What Muscles Does It Work?
In fact, although we have generally answered the questions in mind in the part of our article so far, some of our friends may want to get more detailed information. For this reason, we have listed the muscles that exercise is effective for you in their entirety below.
Names of muscles worked in the leg and hip area
- Adductor Longus & Brevis
- Tensor Fasciae Latae
Names of abdominal muscles
- rectus abdominis
Types of Leg Raise Movements
Below, we list the most effective movements that will inflame your lower abdominal muscles with visuals:
1. Lying Leg Raise
It is the most known and practiced movement.
2. Lying Flat Bench Leg Raise
This movement on the training bench is the most suitable position to work with weight.
3. Assisted Lying Leg Raise
You can also do the leg raise with the help of your friend in the gym.
4. Hanging Leg Raise
This is the most difficult leg raise, in which we lift our feet by hanging from a bar in the air.