HOLISTIC FITNESS
Weight Management. Body Sculpting. Mindfulness Practice
By Ruth Henao. Fitness Coach
This is a great exercise for people who stay sitting for long periods as the exercise can help to open up the hips and relieve lower back pain.
As with any other core exercise, it can help your posture and help you stand up straighter.
Initial Position:
Lie flat on your back with legs straight out in front. Place hands on the side of your body.
Final Position:
Keeping legs straight, lift them towards the ceiling.
Level 1: Raise one leg at a time, Or try raising both legs with the knees bent.
Level 2: Raise both legs with legs straight. Bent your knees if necessary.
Level 3: Raise legs and hips from the floor.
Tips
Slowly lower your legs back down towards the ground, keeping them straight.
Avoid touching the ground.
Focus on using lower abs and hip flexors.
Make it more challenging with ankle weights or holding a light medicine ball between your feet.
Breathing
Inhale as you lift your legs
Exhale as you lower your legs
Repetitions: 15-25
LEVEL 2 Raise legs straight.
Muscle Group: Lower abs, hip flexors, lower back, gluteus, transverse abdominous.
LEVEL 3 Raise legs and hips from the floor.
LEG RAISES
EXERCISE GUIDE
1. Crunch
2. Push-up
3. Squat
4. Bird Dog
5. Lung
6. Leg Raises
7. The Bridge
8. Tricep Dip
9. Superman
10. Calf Raises
LEVEL 1: Raise one leg at a time.