Leg Raise - Abdominals

The leg raise is a popular abdominal exercise where you raise your legs with the strength of your abdominals. This exercise can be done hanging, or in a leg-raise-chair. The animation above shows how to do leg raises in a leg-raise-chair. Find more abdominal exercises at weight training and bodybuilding.

• Get into the leg-raise-chair and press your shoulders down slightly. Keep your back round (don't hollow your back). The Leg Raise can also be done hanging on a chin-up bar. But make sure you don't swing in order to create momentum and raise your legs.
• Lift your knees and keep your back round. If you want to make this exercise harder, keep your legs fully extended. To add a stretch (for martial artists and gymnastics), you can try to raise your legs as close as possible to your head. But again, make sure you don't create momentum.
• Then lower your legs again. The down-motion should be slower than the up-motion.

Advice

• The leg raise should be the first exercise in your abdominal workout.
• Stretch your hamstrings and your abdominals between sets and exercises.
• Do 1 to 3 sets with 10 to 25 repetitions.

Suggestions

• Abdominal Crunch
• The 5 Tibentans - Yoga

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