If you are about to crunch the path to a solid core or shredded middle, there is another basic weight AB exercise you should have in your training routine: leg lift.
Lift your foot from the ground from the supine position, and it targets the abs below and provides another tool to achieve that 6 pack.
Here’s how to properly implement leg raises and variations:
Leg Rift: Step-by-step instructions
- Lie on your back straight, your neck up (or relax on the floor), lower your hips, then raise your arms under the glut.
- Enter the core and push your back into the floor. Keep your legs straight and slowly raise them until they are perpendicular to the ground.
- After pausing, slowly lower your feet until they are about 1-2 inches above the floor, straighten and wrap the core around it.
How to make leg lift easier
Lift and lower one foot at a time, or bend your knees while lifting your legs.
In this variation, the lower limbs are parallel to the ground, and the knees are kneeling above the hips.
You can also place your arms straight on the floor (so that the body forms a “T” shape).
How to make your leg lift stronger
Perform leg ups with the captain’s chair (what is called the leg lift machine) or lift your legs up until they are parallel to the ground while hanging from the bar.
“The hanging sides of the leg lift add grip strength, which in turn increases the difficulty of movement,” explains Alexa Cohen, a personal trainer at Crunch Union Square in New York City.
Leg Rift Variations
These variations of traditional leg lifts either add additional challenges or change the angle of attack to highlight a variety of muscles.
1. Stability ball leg lift
In addition to adding extra weight, this presents the challenge of squeezing the ball with your leg muscles, ensuring you don’t drop it.
2. Side leg lift
- Stack your legs and hips, straighten your legs and lie on your left side with your head on your left arm. This is the starting position.
- As you continue to engage the core, lift your right leg as slowly as possible without rotating your hips.
- Pause and then return your right leg to its starting position.
- Complete all reps, switch sides and repeat.
3. Leg raises (scissors)
- Lie on your back, draw your knees towards your chest, and wrap your arms around your legs.
- Lift your head, neck and shoulders off the ground. Place your hands behind your neck and stretch your legs so that your feet are perpendicular to the floor. Turn your toes.
- Leave your head and shoulders up and lower your right leg 45 degrees.
- Switch your legs immediately, so that your right leg is vertical to the floor and your left leg is down 45 degrees.
- Continue switching your legs for the number of people you want.
Benefits of leg lift
“Legrift builds a strong core and hip flexors, while simultaneously increasing balance and stability,” explains Cohen.
This exercise targets the abdominal abdomen, the “6-pack muscle,” and also works obliquely with hip flexors. “The abdominal muscles are used on isoscous surfaces to stabilize the body during exercise,” says Cohen.
But it’s not just a leg lift for abs.
Your core is also your back. Leg lifts increase the strength of the core, so increasing spine and back support can also reduce the risk of back injuries.
