In this lesson, you will learn how to do leg raises using a leg raise chair. If your gym doesn’t have one, you can also do lying leg raises or hanging leg raises.
Many people believe this exercise only targets the lower and outer abdominal muscles. However, if performed correctly, as shown here, it also gives your upper abs a good workout. If you want to lift your legs sideways to focus even more on the outer abs, skip the leg raise chair and opt for hanging leg raises instead.
Aim for at least 20 repetitions per set. It's recommended to do leg raises at the beginning of your ab workout.
Find more abdominal exercises in the Weight Training Main section.
Execution
- Look straight ahead and press your shoulders down.
- Raise your knees above hip level and keep your back rounded.
- Push your hips forward slightly, and never arch your back during the exercise. Exhale as you raise your legs.
- Keep your buttocks off the backrest. Try moving your chest slightly toward your knees so that only the middle of your back touches the pad. Your abs should be fully contracted at the top.
- Hold the top position for about one second.
- Lower your legs slowly and with control. Do not let them drop or go beyond vertical. The downward movement should be slightly slower than the upward movement.
- Keep your back rounded and abs engaged throughout. You can stretch the abs at the bottom, but don’t swing your legs backward. Inhale as you lower your legs.
Advice
- For more challenge, try keeping your legs extended throughout the entire movement — but again, keep your back rounded and legs controlled.
- If the exercise becomes too easy, use ankle weights.
- Avoid swinging your legs and do not arch your back.
- Don’t look up — keep your neck in a neutral position.
Suggested Exercises
- Incline Sit-Up
- Crunches
- Crunch Extensions
- Cable Crunch
- Air Bike