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Instructions
- Lie flat on your back on a yoga mat with your arms at your sides.
- Keep your legs extended and feet together.
- Engage your core and slowly lift your legs toward the ceiling, keeping them straight.
- Pause briefly at the top when your legs are vertical.
- Lower your legs in a controlled manner back to the starting position without touching the floor.
Technical Tips
- Keep your lower back in contact with the floor throughout the movement.
- Avoid swinging or using momentum to lift your legs.
- Place hands under your glutes for added support if needed.
Breathing Tips
- Exhale while lifting your legs.
- Inhale slowly as you lower your legs back down.
Medical restrictions
- Lower back pain or injury
- Hip flexor strain
- Recent abdominal surgery
The lying leg raise is an effective bodyweight exercise designed to strengthen and tone the lower abdominals. Performed while lying flat on the floor, this movement focuses on controlled leg elevation to activate the core muscles, particularly the lower segment of the rectus abdominis. It is an accessible exercise for all fitness levels and requires no equipment other than a yoga mat for comfort and support. Lying leg raises are especially useful for improving core stability, enhancing muscular endurance, and supporting better posture and spine health. This foundational movement is commonly included in fitness, bodybuilding, and calisthenics routines, and serves as a building block for more advanced core exercises.
What muscles do lying leg raises target?
Lying leg raises primarily target the lower part of the abdominal muscles, especially the rectus abdominis, and engage the hip flexors and obliques for stability.
Is the lying leg raise good for beginners?
Yes, the lying leg raise is beginner-friendly, requiring no equipment and offering a controlled way to build core strength and abdominal stability.
Can I do lying leg raises every day?
While you can perform lying leg raises regularly, it's best to allow rest days to let your core muscles recover and prevent overtraining.
How do I prevent lower back pain during leg raises?
To avoid lower back pain, keep your core engaged and your lower back pressed into the floor throughout the movement, and avoid lowering your legs too far.
Do lying leg raises help reduce belly fat?
Lying leg raises strengthen the abdominal muscles but do not directly reduce belly fat; fat loss requires overall calorie deficit through diet and cardio.