Partner lying leg raise with lateral throw down
The partner lying leg raise with lateral throw down is an intense core exercise that requires a great amount of core strength and stability. One partner lies on the ground while the other stands above them. The standing partner then pushes the legs of the lying partner outward at a lateral angle, as the lying partner attempts to keep their legs raised with their core muscles. This exercise is a great way to challenge the core muscles of both partners, as the lying partner must maintain stability while the standing partner provides resistance. This exercise is an excellent way to build strength and stability in the core area.
Type:
Strength
Muscles Used:
Abdominals
Level:
Beginner
Equipment:
Body Only
Benefits Of This Exercise
- The partner lying leg raise with lateral throw down is an intense core exercise that is an excellent way to challenge and build strength and stability in the core area.
- It requires a great amount of core strength and stability from both partners, as the standing partner provides resistance while the lying partner attempts to keep their legs raised with their core muscles.
- This exercise specifically targets the obliques and overall core strength.
- It also strengthens the hip flexors.
- The standing partner has control over the difficulty, making it suitable for a wide range of fitness levels.
Step by Step Instructions For Partner lying leg raise with lateral throw down
- Lie supine on the floor with your feet together; your partner should position one foot on either side of your head and stand upright with his knees slightly bent. Grasp your partner’s ankles to stabilize your torso. This will be your starting position.
- With a slight bend in your knees, do a reverse-crunch movement, raising your feet toward your partner while lifting your hips off the floor.
- Your partner should grab your ankles and push your feet to one side or the other. Don’t allow your feet to contact the floor to keep tension on the muscle.
- Bring your legs back to the center and repeat to the opposite side.
Warm Up Tips
- Start by lying supine on the floor with your feet together.
- Your partner should position one foot on either side of your head and stand upright with his knees slightly bent.
- Grasp your partner's ankles to stabilize your torso. This will be your starting position.
- With a slight bend in your knees, do a reverse-crunch movement, raising your feet toward your partner while lifting your hips off the floor.
- Your partner should grab your ankles and push your feet to one side or the other.
- Don't allow your feet to contact the floor to keep tension on the muscle.
- Bring your legs back to the center and repeat to the opposite side.
Partner lying leg raise with lateral throw down Safety Tips
- Ensure proper communication and coordination with your partner throughout the exercise.
- Before starting the exercise, make sure the lying partner’s head is positioned between the standing partner’s feet to avoid accidental contact.
- Both partners should warm up their core muscles with some light stretching or warm-up exercises before attempting this exercise.
- The lying partner should engage their core muscles and maintain a stable position throughout the exercise.
- The standing partner should use controlled and gradual force when pushing the legs of the lying partner to the side, avoiding any sudden or jerky movements.
- Both partners should start with a comfortable level of resistance and gradually increase it as they become more familiar with the exercise.
- If the lying partner experiences any discomfort or pain in their lower back or hips, they should stop the exercise immediately and consult a fitness professional or healthcare provider.
- Both partners should maintain proper form throughout the exercise, ensuring that their movements are controlled and precise.
- It is important to listen to your body and not push yourself beyond your limits. If you feel any excessive strain or fatigue, take a break and rest before continuing.
- Always perform this exercise on a stable and non-slip surface to prevent any accidents or injuries.
Incorporating Into Other Workouts
To incorporate the partner lying leg raise with lateral throw down into workouts, follow these steps:
1. Start by finding a partner who is willing to participate in this exercise with you. Make sure both partners are comfortable with the movements and have a good understanding of proper form.
2. Begin by lying supine on the floor with your feet together. Your partner should position one foot on either side of your head and stand upright with their knees slightly bent. Your partner should grasp your ankles to stabilize your torso. This will be the starting position.
3. With a slight bend in your knees, perform a reverse-crunch movement, raising your feet toward your partner while lifting your hips off the floor. Engage your core muscles to maintain stability and control throughout the movement.
4. As you lift your legs, your partner should grab your ankles and push your feet to one side or the other. It is important to not allow your feet to touch the floor in order to keep tension on the muscles.
5. Bring your legs back to the center and repeat the movement to the opposite side. Your partner should continue to provide resistance and challenge your core muscles.
6. Aim to perform 8-12 repetitions on each side, or as many as you can while maintaining proper form and control. You can increase the intensity by adding more resistance or increasing the speed of the movement.
7. Incorporate this exercise into your core workout routine 2-3 times per week. It can be done as a standalone