The correct way to do supine leg raise

Supine leg raise is also a common fitness method. It mainly exercises the abdominal muscles and buttocks muscles. It is a simple and practical exercise method. When doing supine leg raise exercises, you must master some correct methods to avoid excessive exercise and muscle strain. Only in this way can you achieve a good fitness effect. Let us learn about the correct way to do supine leg raise.

The correct way to do supine leg raise

Leg Raise. Most fitness websites say that this movement is for training the abdominal and buttocks muscles. This is actually not wrong, but it is a little inaccurate. In fact, leg raises work a group of muscles called the iliopsoas, which connect the upper to lower body and the left to right limbs. Good exercise can help maintain the stability of the body when doing other exercises. Moreover, general fitness exercises cannot specifically train the iliopsoas muscle, so leg raising is a very unique movement.

Iliopsoas muscle group

Method: 1. Lie flat on your back with your back and buttocks flat on the ground. Place your hands on both sides of your body. 2. Use your abdominal force to lift your legs.

3. Straighten your legs and lift them up to 90 degrees to your body; 4. Use your abdominal force to slowly lower your legs back. 5. For beginners, do 5-10 times, three sets each time. Then slowly increase the number of times per set. Note: 1. Use your abdomen to exert force, and keep your back and waist close to the ground to avoid hurting your waist. 2. If you are a beginner and have problems with your posture, it is more appropriate to do it on a yoga mat. 3. Do not relax too much when your legs are lowering to avoid hurting your heels.

Notes: 1. Keep your legs together and straight during the movement, do not lift your legs beyond the vertical position, and do not let your lower back leave the bench, otherwise your back will start to participate in the force. 2. When you lower your legs to recover, do not let them touch the ground to keep your abdominal muscles tense. 3. Do not use inertia to complete the movement, slow down and rely on the strength of your abdominal muscles to control it. 4. To increase the difficulty, you can clamp dumbbells between your legs; or after raising your legs to a vertical position, further raise your legs vertically upward. 5. You can also lift your legs alternately.