How To Do Leg Raises
See below instructions, FREE workouts and Video demonstration on how to do leg raises.
What Are Leg Raises, Muscles Used And Its Benefits
Leg raises is the ultimate stomach toner. As s strength training exercise the main muscle groups involved include the abdominals, hip flexors, thigh and back muscles. Additional muscles come into play when performing the leg raise depending on whether you are lying down, standing, or using an exercise ball.
A 150-pound person taking into account the length of their legs, will burn approximately 58 to 65 calories for every 10 to 15 minutes of leg raises. Taller individuals burn more calories as they have more leg to lift.
How To Do Leg Raises On A Mat
Lie face up on a mat, and raise your upper legs until they’re perpendicular to the floor. Bend your knees slightly. Without changing the arch in your lower back or the angle of your knees, brace your core and try to take 3 to 5 seconds to lower your feet as close to the floor as you can.
You can use a mat for this exercise, but a bench gives you increased range of motion for greater contraction.
How To Do Leg Raises On A Bench
Lie face up on a bench, legs extended on the bench with hands palm down under your butt. Start by elevating your legs while keeping them extended to a 90-degree angle.
Now lower your legs until your feet are a few inches lower than 180-degrees. Complete three sets of 12 to 20 reps with 30 seconds of rest between sets.