Скачать или смотреть Side Leg Raise Exercise

The lying leg raise exercise is a bodyweight exercise that targets the abdominal muscles, particularly the lower abs. It involves lying flat on your back and lifting your legs off the ground while keeping them straight.

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Here's how to perform the lying leg raise exercise:
Lie flat on your back on an exercise mat or the floor.
Place your hands palm-down on the mat or tuck them under your glutes for added support.
Keep your legs straight and together, and extend them out in front of you.
Engage your core muscles by drawing your belly button toward your spine.
Slowly lift both legs off the ground, raising them toward the ceiling while maintaining the straight leg position.
Continue lifting until your legs are perpendicular to the ground or until you feel a stretch in your lower abs.
Pause at the top for a moment, then slowly lower your legs back down to the starting position with control.

Repeat the movement for the desired number of repetitions.

Karen Parnell is a Level 3 British Triathlon and IRONMAN Certified Coach, WOWSA Level 3 open water swimming coach, 80/20 Endurance Certified Coach and NASM Personal Trainer and Sports Technology Writer.

Karen has a postgraduate MSc in Sports Performance Coaching.

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