Leg lifts are among the best exercises to train abs and legs. You can perform many variations, depending on your physical condition and the level of intensity you are looking for in your workouts. If you want to know how to do leg lifts and start having a stronger, toned body, start reading from Step 1.
Steps
Method 1 of 4: Vertical Leg Lifts
Step 1. Lie on your back with your legs stretched out in front of you
They should be finger-length apart. Keep your hands flat on the ground near your hips, with your palms flat on the floor.
- You can use a yoga mat to be more comfortable.
- If you have back pain, you can roll up a towel and hold it under the curve of your back, just above your hips.
- Also, if you lie down on a bench and not on the floor, you will have more freedom of movement and you can raise and lower your legs more.
Step 2. Bend your knees and lift your legs
You should keep your calves parallel to the floor, and your thighs perpendicular. Keep your toes straight, bringing your abs towards your spine. You should keep the thighs perpendicular to the body, and the shins parallel.
Keep your eyes and face directed to the ceiling and avoid straining your neck when looking at your legs. This will help you avoid neck pain. If you feel that you are moving your head and neck too far forward, lift your chin more
Step 3. Extend your legs and toes towards the ceiling
Do it as slow as possible. Remember not to arch your lower back, or you may get injured and the exercise won't be as effective.
If you want to make the exercise harder, you can skip Step 2 and lift your legs towards the ceiling without bending them. Your abs will work harder
Step 4. Slowly lower your legs
Bring them a few inches off the ground. Don't let gravity do the work for you - control the motion. Keep your arms in the same place, but use them for strength and weight support as you lower your legs.
- Resist the urge to put your feet on the ground if you want to get the most out of the exercise.
- Don't forget to breathe! Many people get stuck when doing this exercise.
Step 5. Slow down if the exercise is too easy
For a harder workout, you can raise your legs for a count of ten, then lower them again for a count of ten. This will put a lot of strain on your abs, but will make the exercise more difficult.
For an even greater challenge, you can practice lifting your feet 20%, hold the position one second, lift them another 20%, hold the position another second, and so on until the exercise is complete. You can lower them in the same way
Step 6. Repeat 3 sets of 10-20 leg lifts
Start with 3 sets of 10 and work your way up to 3 sets of 20.
Method 2 of 4: Leg Lifts with Training Ball
Step 1. Lie down on the ground
Keep your arms on your hips and legs straight in front of you. Use a yoga mat to be more comfortable.
Step 2. Put a ball between your feet and lift your legs
Using a training ball or medicine ball will add resistance to the exercise and make it more difficult. Put the weight between your feet, grasp it firmly and then start lifting your legs until they are perpendicular to the rest of your body.
Step 3. Lower your legs as slowly as possible
The slower you are, the more you resist gravity and force your muscles to stay in control. This is a great abs workout, but one that requires more effort than regular leg lifts.
Step 4. Complete 3 sets of 5-10 ball leg lifts
Since these exercises are more difficult, you should start with fewer repetitions until you are ready to increase the number. Then, you can start completing 3 sets of 10-20 leg lifts with added weight.
Step 5. Make the exercise more challenging
If you can lift your legs with the ball between your feet, you can repeat the exercise while trying to reach the ball with your arms.
- Raise your arms and legs at the same time so that you can grab the ball in your hands and then bring it right behind your head. Then, raise your arms and legs again and shift your weight between your arms and legs.
- Bring the weight back to the ground with your feet and lift it again to shift the weight onto your arms once more. This advanced leg lift is sure to burn your abs - and your arms.
Method 3 of 4: Suspended Leg Lifts
Step 1. Hang from a bar with your arms
Keep your hands and arms slightly apart from your shoulders. Hold the bar firmly and look straight ahead to avoid straining your neck. Keep your body still and straight, with your feet together. The fingers should be pointing away from you.
If you are in the gym, the bar may have handles
Step 2. Lift your legs until they are perpendicular to your body
Keep your toes straight throughout the exercise. You may not be able to raise them as much as you would like at first. Keep your back straight and avoid the temptation to lean forward with your back or lean towards your legs.
Step 3. Slowly lower your legs
When you have brought your legs to maximum height and you feel a burning in your core, slowly lower them. Try to do this as slowly as possible to make your muscles work harder.
Make sure you slowly lower your legs to do so you work instead of relying on the inertia of movement.
Step 4. Complete 3 sets of 10 suspended leg lifts
When you can complete the exercise easily, move on to 3 sets of 20.
The suspension variant of the leg lift is better for people with back problems, because it does not put the same pressure on the back as the lying variant
Step 5. Make the exercise easier if you have to
If these leg lifts are too demanding for you, you can raise your legs with your knees bent. For this variation of the exercise, bend your knees and keep your legs together as you raise your knees as high as possible, almost to your chest. Then, lower your legs and repeat. This exercise is less demanding on the abs.
Method 4 of 4: Perform Lateral Leg Lifts
Step 1. Lie on your side with your head on your hand above your elbow
Look straight ahead. By using your elbow to keep your head elevated, you will avoid straining your neck.
Keep your other arm in front of you with the palm facing down
Step 2. Slowly lift your upper leg as high as you can
The leg should rise at least 30 or 60 cm. You can keep your free hand on your hip or on the floor in front of you to better balance yourself. Keep looking straight ahead and don't look at the leg.
Make sure you keep your hips overlapped and your torso still
Step 3. Slowly lower your leg
Keep your body still except the leg, and slowly lower it until it is on top of the other. Remember to keep your back straight and avoid arching forward when lifting your leg.
For a higher challenge, lower it, but keep it about 2-3 cm from the lower leg to feel the side burn more
Step 4. Do 15 reps on this side and repeat on the other side
Once you are done with one leg, turn on the other side and vomit and repeat the exercise.
This is a great exercise for the side of the body. It will also improve the look of your butt! Most leg lifts focus on the front of the body, so this exercise is very useful for creating a complete workout
Advice
- Proceed gradually. Overdoing the reps or weight before you are actually ready can put your muscle condition at serious risk and it will be difficult for you to continue with your workouts.
- If you are using the medicine ball, start with one that does not exceed 3 kg. Later, switch to a 5kg one.
Warnings
- Try to keep the fitness ball still between your legs - if it falls on you, you could hurt yourself.
- If you feel faint or as if you are going to pass out while doing the exercises, see a doctor, especially if this happens often.
