Fitness

Leg Raise Tutorial – How to Train Your Lower Abs

Many people will do Leg Raise to exercise their abs.  But when you are doing it, you feel tiredness of legs and waist, and the abdominal muscles don’t feel anything, Then maybe you don’t do it right.  If you do the Leg Raise correctly,  Your abs should feel very tight and sore.  Legs and waist will not be tired.  Today I will teach you how to do this exercise better.  Common mistakes about Leg Raise include:

  • The lower back is off the ground when the leg is at the lowest point.
  • The speed is too fast and the range of motion is too small.
  • When the highest point is reached, your abs cannot feel the contraction.

 

Today I will talk about a few important points to make you feel better when doing this exercise.

 

Posterior Pelvis Tilt

How to control the Pelvis and do the posture of Posterior Pelvic Tilt.  Let’s first look at what are Anterior Pelvic Tilt and Posterior Pelvic Tilt.

  • Anterior Pelvic Tilt is like cocking the hip.  At this time, your abs cannot be completely contracted.
  • Posterior Pelvic Tilt is like the opposite.  In this state, usually your lower back will touch to the ground.  Your abs can be fully contracted.  When raising the leg, if you don’t use this force, When it is lowered to the lowest point, it will automatically turn into Anterior Pelvic Tilt.  There is a distance between your lower back/waist and the ground at this time, you can put one hand in it.  Then you do it incorrectly.

 

What you really need to do is to stick the lower back to the ground.  To do this, you must first know how to rotate your pelvis.  You have to have enough strength to do Posterior Pelvic Tilt.  Let’s talk about the conversion.

 

Pelvic Movement Practice

We do a yoga pose: Cat Pose.  It can effectively exercise.  This is called Anterior Pelvic Tilt, like cocked your hip.  This is called Posterior Pelvic Tilt, like bent your waist,  Pay attention to the position of the pelvis and hips, they are all curved.  If you are stronger, you can even evolve the Cat Pose into a motion that tightens the abs.  I have a video explaining the feeling of abdominal muscles in detail.  People who are interested can watch it.

 

When you kneel and do Cat Pose, you can successfully convert Anterior Pelvic Tilt and Posterior Pelvic Tilt.  We try to stand up and do the same exercise.

 

When you do it while standing, we try to do it while lying down.  It will be more difficult to do it while lying down.  First we have to lift the knee and bend the knee 90 degrees.  At this time, the need for strength is relatively small.  We try to do Anterior Pelvic Tilt, there is a gap in the lower back.  There is no gap at all when switching.  Switch back and forth.  When you can easily do about 10 reps, We try to extend the legs a little bit, the strength will increase.  If you can do it in this range,  Then you can stretch out a little more and repeat until your legs can reach close to level.  When your power can also switch back and forth, that means you have enough power to release to the end, and the lower back can touch the ground.

 

You will find that the straighter you stretch, You need to use more strength to hold your lower back close to the ground. The entire abs will be super tightened.  Whether you keep going back and forth 10/12 reps, or it can be maintained for 10/15/20 seconds when lower to the end.  When you reach a certain level,  Your strength and control should be able to do a formal Leg Raise.  After you learn it, you will find that pressing down on your waist to raise your legs is much more difficult than not pressing it down.  Generally speaking, you are tired after doing more than a dozen times.  The tired part is the abs, not your legs or other places.

 

How to use more lower abs?  This includes reducing the force of your legs.  Reduce the help of hands and reduce momentum.  And control the contraction by lower abs. How can it be done?

  • The speed cannot be too fast.  Doing too fast will have momentum.
  • Don’t use too much hand.
  • Learn a exercise: Reverse Crunch.

 

Reverse Crunch

Actually when we raise the leg,  In the last part, we want to do something similar to Reverse Crunch.  It means to curl up from the position of our hips.  It can be done without the strength of the legs.  Let me demonstrate what is called reverse crunch.  When my legs have roughly reached the top position, lift up hips.  It’s like curling the lower body back to the upper body.  But the range of motion need not too much.  Because it’s not good for the waist.  May use some momentum.  We just want to use the strength of lower abs to slowly curl up.  Put it back slowly.  You can feel the force of the lower abs.

 

When you do this exercise, you can feel the force of the lower abs without the help of hands and feet.  When fully master this exercise, Leg raise is just a movement of the leg.  And lift up the hip to make the contraction of ads tightest.  You may even feel that the upper abs and obliques are also contracted.  The whole Leg Raise.  You should feel that when our legs are slowly lowered and raised, abs should feel very tight.  When we reach the highest point and the hips are lifted up,  You will feel the contraction of the entire abs.  Very tight, seemingly crunch.  But it’s the feeling of crunches on the other side.

 

When you master this exercise, It’s not just as simple as exercising the lower abs. Actually the entire abdominal muscles: Obliques, Transverse Abdominis Muscle, and core muscle are also used.  It is also a very effective exercise.  If you master it, You can even challenge Hanging Leg Raise. I also have a video before to illustrate its practice methods and main points.  People who are interested can take a look.

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