Leg raise
Main muscle worked: Internal oblique, external oblique, transverse abdominis, and rectus abdominis
The leg raise exercise is a fundamental movement that targets your abdominal muscles. It’s a versatile workout that can be done anywhere, requiring no equipment. This exercise is excellent for building core strength, improving stability, and enhancing overall fitness. It also focuses on your lower ab muscle.
- Lie flat on your back on a mat or a comfortable surface with your legs extended and arms by your sides.
- Keep your legs straight and together, then slowly lift them towards the ceiling.
- Hold this position for a few seconds, focusing on engaging your core muscles.
- Slowly lower your legs back to the starting position without letting them touch the ground.
- 5. Repeat this movement maintaining controlled movements throughout.
Perform 8-12 reps each side for 2-3 sets.
Flatter kick
- Lie flat on your back on a mat or a comfortable surface with your legs extended and arms by your sides.
- Keep your legs straight, then slowly lift them towards the ceiling.
- Alternately raise and lower your legs in a swift, controlled motion, keeping them straight.
- Continue the kicking motion for a set duration, typically 20-30 seconds per set
Perform 20-30 seconds each side for 2-3 sets.