Male

Alternate Leg Raise with Head up

Muscles involved

Feel continuous tension from the very first second with the Alternate Leg Raise with Head up. By keeping your upper chest lifted and looking forward while relying strictly on your bodyweight, you will experience a deep, burning contraction throughout your whole abdomen. Every time you alternate raising and lowering your legs, success comes down to total physical control: you feel your lower back staying pressed firmly against the floor while your abdominal wall works overtime to maintain balance. It is not about rushing the reps, but about feeling every muscle fiber resist gravity. Master your body, control the descent without touching the ground, and build rock-solid core stability.

How to do it

1. Lie flat on your back with legs extended and arms crossed over your chest, then lift your head and shoulders off the floor, tucking your chin slightly. 2. Keeping your lower back pressed into the floor, engage your core and raise one leg straight up towards the ceiling until it forms a 90-degree angle with your torso. 3. Hold the raised leg at the top, feeling the contraction in your lower abdominal muscles, while the other leg remains hovering just above the floor. 4. Slowly lower the raised leg back to the starting hovering position and immediately repeat with the opposite leg.

Equipment required

Peso corporal

Muscles worked

Tips

- Keep your chin tucked slightly to maintain a neutral neck position and prevent neck strain. - Exhale as you raise your leg and inhale as you lower it to maintain core stability. - Do not let your lower back arch off the floor; press it down actively to protect your spine and focus the work on your lower abs. - Keep the non-working leg hovering just above the floor to maintain constant tension on your core.