Abs & core
Leg Raises
Lie on your back and lift straight legs up and down under control. It trains your abs to hold your pelvis still while your legs do the moving, and you'll feel it low in your stomach.
- Works
- Core, hip flexors, obliques
- Equipment
- A mat
- Load
- Bodyweight
How to do it
- 1Lie on your back on a mat with your legs straight and together. Rest your arms by your sides, or slide your hands under your hips for support.
- 2Press your lower back into the mat and lift your legs until they point at the ceiling.
- 3Lower them slowly, keeping them straight.
- 4Stop just above the floor, or sooner if your lower back starts to lift, then raise them again.
Cues
- Keep your lower back pressed into the mat.
- Take 2 or 3 seconds on the way down.
- Breathe out as your legs come up.
Common mistakes
- Lower back arching off the mat. That moves the work from your abs to your lower back. Stop higher or bend your knees until your back stays down.
- Dropping your legs. Control the way down; that's where your abs do a lot of the work.
- Swinging your legs up. If you need momentum to lift them, bend your knees a little and slow down.
Easier
Tiff's version bends her knees, which shortens the lever and takes pressure off the lower back.
Harder
Take 4 seconds on the way down, or hold your heels just above the floor for 2 seconds before each lift.
Try it: 3 rounds of 30 seconds on and 15 seconds off.
Why do I feel leg raises in my lower back?
Usually your lower back is lifting off the mat as your legs get low. Your legs are heavy, and when your abs can't hold your pelvis still, your back arches. Stop higher or bend your knees so your back stays pressed down.
