Bottoms Up
The lying leg lift is an exercise commonly used to target the core muscles, in particular the rectus abdominis, more commonly referred to as the "six-pack" muscles. It is a great way to incorporate core strength into any workout, as it can be done for a set amount of time or a certain number of repetitions.
The lying leg lift primarily works the abdominal muscles, as well as the hip flexors. To perform it, start by lying on your back on a flat surface. Place your hands either under your glutes or to the sides, depending on what is most comfortable for you. Next, slowly lift both legs up in the air at the same time, making sure to keep your lower back pressed into the ground, the entire time. As you lift your legs, engage your core and hold the position for a few seconds before slowly lowering your legs back down to the ground.
This exercise can be made more or less challenging depending on how high you lift your legs. To increase the challenge, try lifting your legs higher off the ground or adding an additional hold at the top of the movement for a few seconds. You can also make the exercise easier by lifting your legs lower or reducing the amount of time you hold the position.
The lying leg lift is a great way to build core strength and stability and can be done with no equipment. Try incorporating it into your regular workout routine to see great results!
Type:
Strength
Muscles Used:
Abdominals
Level:
Intermediate
Equipment:
Body Only
Benefits Of This Exercise
- The lying leg lift is an excellent exercise for targeting the core muscles, in particular the rectus abdominis, also known as the "six-pack" muscles.
- The lying leg lift also works the hip flexors, and can be done with no equipment.
- The exercise can be adjusted to make it more or less challenging, depending on how high you lift your legs.
- It can be done for a set amount of time or a certain number of repetitions.
- This exercise is great for building core strength and stability, and can be incorporated into any workout routine.
- The lying leg lift offers an intense burn and contraction of the core muscles, making it a great choice for a high-rep ab burnout.
- This exercise pairs well with other ab movements in circuits.
Step by Step Instructions For Bottoms Up
- Start by lying on your back on a flat surface.
- Place your hands either under your glutes or to the sides, depending on what is most comfortable for you.
- Slowly lift both legs up in the air at the same time, keeping your lower back pressed into the ground.
- Engage your core and hold the lifted position for a few seconds.
- Slowly lower your legs back down to the ground.
- Repeat the movement for a set amount of time or a certain number of repetitions.
- To increase the challenge, lift your legs higher off the ground or add an additional hold at the top of the movement for a few seconds.
- To make the exercise easier, lift your legs lower or reduce the amount of time you hold the position.
- Continue incorporating the lying leg lift into your regular workout routine to see great results in building core strength and stability.
Warm Up Tips
- Start by lying on your back on the ground with your legs straight and arms at your side.
- Tuck your knees toward your chest by flexing the hips and knees.
- Extend your legs directly above you so they are perpendicular to the ground.
- Rotate and elevate your pelvis to raise your glutes from the floor.
- Pause briefly at the top of the movement.
- Return to the starting position.
The lying leg lift is an exercise commonly used to target the core muscles, particularly the rectus abdominis. Here are some warm-up tips to get you started:
- Start with some light cardio, such as jogging in place or jumping jacks, to get your blood flowing and warm up your muscles.
- Perform some dynamic stretches for your hip flexors and hamstrings, such as leg swings or walking lunges.
- Do some pelvic tilts and bridges to activate your core muscles and prepare them for the lying leg lift.
- Practice the movement without lifting your legs off the ground to focus on proper form and engage your core muscles.
- Gradually increase the height at which you lift your legs as you feel more comfortable and warmed up.
- Take breaks and stretch your lower back and hip flexors between sets to prevent muscle tightness or strain.
Bottoms Up Safety Tips
- Warm up before starting the exercise to prepare your muscles and prevent injury.
- Make sure to perform the exercise on a flat and stable surface to maintain balance and stability.
- Keep your lower back pressed into the ground throughout the movement to protect your spine.
- Engage your core muscles and focus on using them to lift your legs, rather than relying on momentum.
- Start with a comfortable range of motion and gradually increase the difficulty as your strength improves.
- Avoid jerky or fast movements, and instead focus on controlled and smooth movements.
- If you experience any pain or discomfort, stop the exercise and consult a healthcare professional.
- Breathe steadily throughout the exercise, inhaling during the lowering phase and exhaling during the lifting phase.
- Listen to your body and only do what feels comfortable and safe for you.
- Stay hydrated and take breaks as needed during your workout.
Incorporating Into Other Workouts
One way to incorporate the lying leg lift exercise into workouts is by adding it to a circuit of other ab movements. For example, you can create a circuit that includes exercises like crunches, planks, and Russian twists, and then add the lying leg lift as one of the exercises in the circuit. Perform each exercise for a set amount of time or a certain number of repetitions, and then move on to the next exercise in the circuit. This will help to keep your workout challenging and engaging, while also targeting your core muscles from different angles.
Another way to incorporate the lying leg lift into workouts is by using it as a burnout exercise for your abs. After completing a set of other ab exercises, finish off your workout with a high-rep set of lying leg lifts. Aim to perform as many repetitions as possible while maintaining proper form and control. This will help to create an intense burn and contraction in your core muscles, providing a great finish to your ab workout.
You can also incorporate the lying leg lift into your regular strength training routine. For example, you can perform a set of lying leg lifts in between sets of other exercises, such as squats or bench presses. This will help to keep your heart rate elevated and your core engaged throughout your entire workout.
Overall, the lying leg lift is a versatile exercise that can be incorporated into any workout routine. Whether you choose to include it in a circuit, use it as a burnout exercise, or incorporate it into