Description

During the leg lifts, your legs are moved from a horizontal to a vertical position. This mainly trains the lower part of the straight abdominal muscles.

Exercise

Leg lift

Type: Bilateral Rest: 120s Equipment: Ball

Tutorial

1

Lie on your back on the floor and stretch your legs out in front of you. Clamp a medicine ball between your feet. Place your arms on the floor at the side of your body. This is your starting position.
2

Bring your legs up until they are vertical to the floor and lift your hips slightly off the floor. Perform this movement by tensing your abdominal muscles. Your legs remain straight. Exhale as you do this.
3

Slowly bring your legs back to the starting position. Keep your abdominal muscles tensed even in the lowest position and do not rest your legs completely on the floor. Breathe in as you do this.
4

One repetition has now been completed. Repeat this process for the specified number of repetitions.

Tip

Your upper back is in contact with the floor throughout the exercise. Your abdominal muscles are tensed throughout the exercise. Try to work only from your abdominal muscles and don't put too much strain on your legs. Make sure that you lift your hips slightly off the floor as you bring your legs up. Do not rest your legs on the floor in the lowest position.