Bodyweight Supine Leg Raise

Instructions for proper form

Lie flat on your back on a comfortable surface, with your legs fully extended and feet together. Place your arms at your sides, palms facing down. With your lower back pressed into the ground, engage your core and slowly lift your legs towards the ceiling while keeping them straight. Raise your legs until they are perpendicular to the ground, then slowly lower them back down without touching the floor. Ensure your movements are controlled and avoid arching your lower back.

Common mistakes to avoid

Avoid lifting your legs too high, which can strain the lower back. Do not allow your lower back to lift off the ground; keep it pressed down throughout the exercise. Also, refrain from using momentum to swing your legs; focus on controlled movements.

Benefits

Specific benefits of the exercise

The Bodyweight Supine Leg Raise primarily strengthens the rectus abdominis and develops core stability. It also helps improve hip flexor strength and overall core endurance.

Expected results and timeframe

With consistent practice, you can expect improved core strength and definition within 4 to 6 weeks. Additionally, enhancements in balance and stability may become noticeable as you progress..

Who this exercise is best for

This exercise is best for beginners looking to strengthen their core, athletes needing to enhance core stability, and individuals seeking to improve their lower back strength and posture.

Scientific studies supporting its effectiveness

Many studies have shown that core stability exercises, including leg raises, significantly improve overall abdominal strength and endurance. A study published in the Journal of Human Kinetics noted the effectiveness of lower abdominal exercises in enhancing core stability in young adults.

Variations

Beginner modifications

For easier variation, bend your knees slightly while performing the leg raise, or only lift your legs halfway to reduce the load on your core. Additionally, you can perform the exercise with one leg at a time to make it less challenging.

Advanced progressions

To progress, you can add ankle weights for increased resistance or perform the exercise with a slight hold at the top position before lowering your legs. Another variation is to do leg raises while holding a stability ball between your ankles.

Integrations

Complementary exercises

To complement this exercise, consider including Planks, Russian Twists, or Bicycle Crunches to target other areas of the core and improve overall abdominal strength.

Super set recommendations

A good superset with this exercise is the Plank. Perform a set of Supine Leg Raises followed immediately by a 30-60 second Plank hold for maximum core engagement.

Sample workout routines

A sample routine could include: 1) Supine Leg Raises – 3 sets of 10-15 reps, 2) Plank – 3 sets of 30-60 seconds, 3) Bicycle Crunches – 3 sets of 15-20 reps, 4) Russian Twists – 3 sets of 12-15 reps per side.

Exercise combinations

Combine this exercise with traditional crunches and side planks for a comprehensive core workout that targets all areas of your abdominals.

Best time to do this exercise in your workout

The best time to perform the Bodyweight Supine Leg Raise is during the core section of your workout, ideally after a warm-up but before any cool-down stretching, allowing for focused abdominal training.