Abs & core
Leg Lowers
Your legs start straight up over your hips and you lower them together toward the floor, then lift them back up. The challenge is keeping your lower back flat as your legs get closer to the floor.
- Works
- Core, hip flexors
- Equipment
- A mat, plus a light dumbbell if you want more
- Load
- Bodyweight or light
How to do it
- 1Lie on your back with your legs straight up over your hips. Rest your arms by your sides or reach them straight up over your chest.
- 2Press your lower back into the mat and brace your abs.
- 3Keeping your legs straight and together, slowly lower them toward the floor, only as far as your back stays flat.
- 4Lift them back up to point at the ceiling and go again.
Cues
- Lower back stays pressed down.
- Slow on the way down.
- Stop before your back lifts.
Common mistakes
- Back arching as your legs drop. Stop higher. Lower your legs only as far as you can keep your back flat.
- Dropping your legs fast. Control the way down; that's where most of the work is.
- Swinging your legs up. Lift with your abs, smooth and steady, not with a kick.
Easier
Tiff's version is without the dumbbell. Bending your knees helps too.
Harder
Hold one light dumbbell over your chest with straight arms, or keep your head and shoulders lifted off the mat for the whole set.
Try it: 3 rounds of 30 seconds on and 15 seconds off.
What is the difference between leg lowers and leg raises?
They follow the same path. Leg lowers start with your legs up and focus on the slow way down. Leg raises usually start near the floor and focus on the lift. Both work your abs and hip flexors.
