Share on facebook
Share on twitter
Share on linkedin

Lying Leg Raises – Full Video Tutorial & Exercise Guide

Avatar

By: Stuart Carter, Dip. PT, Precision Nutrition 1,

C.O.O., The The Fit Father Project

Lying leg raises are one of the best abs exercises, particularly for your lower abs. If you want to know how to do them correctly and make them 2 x more effective, you are in the right place.

lying leg raises muscles workedMost people do lying leg raises on the floor, which will work your abs if done correctly. In this tutorial, we show you how to make them 2 x more effective by doing them on a bench (or your bed).

Doing lying leg raises on a bench will pre-stretch your abs before you complete the raised part of the exercise. This causes better loading on the lower abs under tension and works them much harder.

The most important part of this exercise is to make sure you keep your legs relatively straight throughout and rolling your pelvis under and up as you raise your legs. If you raise your legs by bending them, you will target your hip flexor muscle instead of your lower abs.

Take a look at our video tutorial below to see the fine form points of this exercise, and if you need something to print off and take to the gym, you can find our step-by-step exercise technique further down this page.

Lying leg raise – Step-by-step technique

    • Step 1: Start by lying on a bench (or your bed) with your hips just off the edge and your feet down so your tip-toes are on the floor. Breathe in.
    • Step 2: As you breathe out, raise your legs up towards you, rolling your pelvis under and up to engage your lower abs.
    • Step 3: As you reach the top point, your lower back should be slightly off the bench and you should feel a squeeze in your abs.
    • Step 4: Breathe in as you slowly lower your legs back down past the point of the bench, so you get the stretch in your abs again. (Your toes do not need to touch the floor, and your lower back should not arch too much)

healthy man
** Pro Tip #1: We recommend you start with 2 sets of 10-15 reps.

** Pro Tip #2: As you complete the exercise, think about rolling your pelvis on the raise and not over-arching your back on the lower.

Check out the Russian twist for another great ab workout, or visit our complete exercise library on the Fit Father Project YouTube channel.

Enjoy!

The Men's Health Experts @ The Fit Father Project

Here’s How Busy Fathers Over 40 Are Finally Burning Stubborn Belly Fat & Getting Healthy Without Restrictive Diets or Time-Consuming Workouts

This proven "Fit Father Program" has helped 25,000 busy men 40+ lose weight, rebuild muscle, and finally keep the weight off.

If you're frustrated with stubborn belly fat, failed diets, and time-consuming workouts, this is the answer you’ve been looking for…

Join 22,000 guys in over 98 countries are using FF30X to lose weight. You get everything you need to succeed – including:
  • The Fit Father Meal Plan – with simple & delicious recipes
  • Safe & Effective Workouts Program – only 90 min/week
  • VIP Accountability Coaching – our Fit Father Team will personally walk you to success, step-by-step.
See the FF30X Program overview here. You’ll discover how this proven Fit Father Program can help you lose weight and actually keep it off – without the complication and restriction of normal diets. »
* We hoped you enjoyed this article. Remember to always consult your doctor before starting any new exercise program and that this is not medical advice – just well-researched info. Please see our disclaimer at the bottom of this website. Exercise intelligently and safely at your own risk.

Share

Share on facebook
Share on twitter
Share on linkedin

Fit Father Project Fact-Checking Standards

Our Fit Father Project Team’s deepest commitment is to helping you live healthier for both yourself and your family. And when it comes to online content, integrity and trust is everything. That’s why our Fit Father Project staff-writers are all trained professionals in the field of health and wellness (registered dieticians, licensed personal trainers, and licensed physicians) – see the full team here. We rigorously run all of our articles through a rigorous editorial process to ensure the accuracy, simplicity, and utility of the information. And we aren’t just a team of “academics” sitting in an ivory tower. We are real people – with jobs, responsibilities, and families – working hard in the trenches and testing our tips & methods out to make sure you can stay healthy for family.

Here is what you can expect from us on our Fit Father Blog and YouTube channel:

  1. All of our content is written and reviewed by licensed health professionals (dieticians, personal trainers, doctors).
  2. In nearly all of our articles, we link to published research studies from the most respected peer-reviewed medical & health journals.
  3. We include research-based videos to accompany our articles to make it easier for you to consume our content, put it into action, and see results.
  4. Inside our articles & videos, we do promote our free meal plans, workouts, and/or paid programs, because we know they have the potential to change your life.
  5. We openly take feedback here on our contact page. We welcome your content suggestions… and even feedback on grammar (we’d like to thing that we’re pretty OK at spelling and “stuff”).
  6. Above all, we are a community of likeminded men and women committed to living healthier. We do not advocate any health advice that we wouldn’t personally implement with our families. Because as far as we’re concerned, you’re our family too.

Thanks for checking out the blog. We can’t wait to support you toward greater health, energy, and vitality. – The Fit Father Project Team

 

Terms of Service & Privacy Policy