Description

The Leg Hold exercise is an isometric exercise that targets the abdominal muscles, especially the lower abdominal area. In this exercise, the legs are held in the air while the core muscles remain active to support the lower back. The static holding position continuously tenses the muscles, which leads to intensive strengthening of the abdominal muscles and improved core stability. This exercise requires body control and is ideal for training the core muscles.

Exercise

Leg Hold

Type: Bilateral Rest: 120s Equipment: Körpergewicht

Tutorial

1

Lie flat on your back on a mat. Your legs are stretched out and your arms are at your sides with your palms facing down.
2

Gently press your lower back into the mat and tense your abdominal muscles.
3

Raise both legs straight until they are hovering about 10-20 cm above the floor. Make sure that your lower back remains on the mat. Keep your legs straight and your toes pointing forwards.
4

Maintain tension in the abdominal muscles and avoid arching your back.
5

Slowly lower your legs back to the floor in a controlled manner without letting them fall or taking pressure off your lower back.

Tip

Make sure that your lower back remains on the mat throughout the exercise. A hollow back can lead to overloading of the lower back. Keep your abdominal muscles tight throughout the exercise to ensure correct posture and relieve pressure on your lower back. Keep your legs as straight as possible to increase the intensity. If this is too difficult, you can bend your legs slightly. Breathe evenly and in a controlled manner while maintaining tension in the center of the body. Avoid holding your breath.

Muscle groups

Primary

Abs (lower)

Secondary

Tertiary

—

Equipment

Body weight

Description

Leg Hold

Tutorial

Muscle groups

Equipment

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