Description

Elevated leg spreads is a core and leg exercise variation in which you spread your legs in an elevated position and bring them back together. This exercise targets the abdominal muscles, especially the lower abs, and the inner thighs. It promotes flexibility in the hips, strengthens the leg muscles and improves core control.

Exercise

Elevated Leg Spreads

Type: Bilateral Rest: 120s Equipment: Körpergewicht

Tutorial

1

Lie flat on your back on a mat. Your arms are at the side of your body or placed under your lower back to provide additional support.
2

Raise your legs straight up so that they are pointing vertically towards the ceiling. Make sure that your core is tight and your back remains in contact with the mat.
3

Keep your legs stretched and start to slowly move them sideways apart in a controlled manner until you feel a comfortable stretch in your inner thighs.
4

Make sure that your lower back stays on the floor and your hips remain stable. Your legs should move symmetrically and evenly.
5

Bring the legs back together slowly and in a controlled manner by activating the inner thigh muscles. Maintain tension in the core muscles as you perform the movement.
6

Your legs should end up in the starting position again, perpendicular to the ceiling and stretched out.

Tip

Make sure to actively engage your abdominal muscles throughout the exercise to stabilize the lower back and ensure correct form, and avoid using momentum. The legs should be spread apart and brought back together in a controlled manner to effectively engage the muscles. Avoid tilting the hips during the movement. Keep your torso and hips stable to maintain the correct posture. Breathe in and out calmly. This will help you to better activate your core muscles and control your movements.

Muscle groups

Primary

Abs (lower)

Secondary

Tertiary

—

Equipment

Body weight

Description

Elevated Leg Spreads

Tutorial

Muscle groups

Equipment

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