Leg Lifts - Front & Side, Abdominals 1. Lie flat on on your back with your legs stretched out in front of you. Your legs can be a toes width apart. You can use a yoga or exercise mat for extra support. If you experience occasional back pain, you can roll a towel and place it under the arch of your back, just above your hips. Make sure to keep your hands down flat on the ground near your sides, with your palms down. 2. Straighten your legs until your feet are pointed at the ceiling. Keep your toes pointed. Raise your legs to the ceiling without bending them. This will work your abs even more. Just remember not to let the lower back arch off the ground, or you may injure yourself and wont be getting as good of a workout. Keep your eyes and face directed at the ceiling and avoid the temptation to strain your neck to look at your legs. This will help you avoid pain in your neck. If you feel that your head and neck are moving forward too much, lift your chin up a bit more. 3. Slowly lower your legs to about an inch off the floor. Dont just let gravity work for you, make sure you control your core. Resist the temptation to place your feet all the way on the floor if you want the best workout you can get. Hold your arms in the same place, but use them for strength and support as you lower those legs. Most importantly, dont forget to breathe! A lot of people freeze up when they do this exercise. 4. Slow it down if this exercise is too easy. For even more of a work out, you can lift your street and legs all the way up on account of 10, and then lower them down while counting to 10 again. This will definitely give your abs a great workout, but it is a bit more of a challenge. For yet another challenge, you can also practice raising your feet about 20% holding for one second, raising them 20% more, holding for one second, and continuing this until you get them as high as they need to be. You can lower them in increments in the same way. 5. Repeat three sets of 10 to 20 leg lifts. Start with three sets of 10 and build your way up to three sets of 20.
Posted on: Fri, 14 Nov 2014 15:51:59 +0000
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