LEG RAISE
PRIMARY TARGET : ABS MUSCLES
OTHER MUSCLES : NIL
1.
Lie down yourself on the ground, in
such a manner that your back and hips are acting as a base and touching the
ground.
2.
In the above position, Place
your hands under your glutes with your palms facing down.
3.
Now, contract your belly by pulling
your belly button towards your spine, in the mean while raise your legs until
they are perpendicular to the floor, as you exhale.
4.
Pause for a second in this position and Feel the stretching in your abdominal
muscles.
5. Slowly, Return back to the starting
position, as you inhale.
6.
Do the recommended number of repetitions, with the procedure mentioned
above.
TIPS:
Ø For the sake of variation, the
exercise can also be done by placing a weight plate in between your ankles or using
cables/bands.
Ø This exercise can also be performed
on a bench, with your legs hanging-off the
bench’s edge, which will increase your range of motion.
Ø Make sure that upper body remain
stationary, during the exercise.
Ø Try to avoid/minimize the use of
momentum of your legs.
Ø Make a full control on your body
during the exercise.
Ø Pace, while doing the exercise must
be slow or medium.
