Male

Lying Leg Raise (Modified)

Muscles involved

Feel how your abdomen fires up using only your body weight with the modified lying leg raise. As you lie down and lift your legs with deliberation, you will notice a deep focus right in your lower core. The secret to this movement lies in body awareness and tight control: concentrate on raising and lowering your legs without relying on momentum or touching the floor entirely between reps. You will feel your abdominal wall working continuously to stabilize your torso. Mastering this subtle tension gives you complete command over your movement, turning a simple bodyweight exercise into a powerful test of core control.

How to do it

1. Lie on your back with your legs extended straight, and place your hands, palms down, under your glutes for lower back support. 2. Keeping your legs straight and together, slowly raise them towards the ceiling until they form a 90-degree angle with your torso. 3. Pause at the top, feeling the contraction in your lower abdominals. 4. Slowly lower your legs back down, hovering just above the floor before starting the next rep.

Equipment required

Peso corporal

Muscles worked

Tips

- Press your lower back into the floor to protect your spine. - Keep your legs as straight as possible to increase core engagement. - Lower your legs slowly and under control, stopping just before they touch the floor. - Exhale as you raise your legs and inhale as you lower.