Doing leg presses is one of the most effective ways to build up your abs and core muscles. If you have some interest in bodybuilding, you most likely know of other variations to build the same muscle groups, such as crunches and sit-ups. Those alternatives, however, are not recommended as you can easily injure yourself while doing them. Leg raise is simple to do but does give unbelievable results. It works on your lower abs and also improves the flexibility and strength of the lower back and hips.
To do the leg raise, you should start by mastering the technique of the most basic one, then move on to its variations. For the basic leg raise, begin by lying down face up on a flat surface. Stretch your legs out next to each other and place your arms at your sides. Slowly lift your legs, keeping them straight all the time. Raise them until your toes are almost pointing the ceiling. Slowly lower your legs back to nearly touching the ground to complete one repetition.
Recommended Number of Repetitions
As a beginner, you can aim for about ten repetitions and a minimum of three sets. Increase the numbers accordingly each week as the workout continues to feel more manageable. Remember to do leg raises at a steady pace for the most benefits. In case doing the regular leg raises progression is a bit too difficult for you, you can try bending your legs a bit at the knee. Bending the legs should make the exercise a lot easier. That said, here are a number of variations of leg raise workouts.
Single-Leg Raise
This is a variation that is supposed to make the workout a bit easier, without having to bend the knee. Everything is done in the same way, with the only difference being that you raise one leg at a time. Balancing will be a lot easier, allowing you to perfect your form.
Medicine Ball Leg Raise
You can make the exercise a bit more challenging by balancing a medicine ball between your feet and doing the raises with it. You can also use a dumbbell instead of a medicine ball. The extra weight does pay off regarding the muscle growth that you get.
Hanging Leg Raise
The final variation allows you to work out the same muscles without having to lay down. You start by hanging from gymnastic rings or pull-up bar. You then raise your legs slowly, just as you would if you were lying down. All the other variations, which work to when you are lying down, also apply when you are hanging from the pull-up bar as well.