Leg lifts are some of the best exercises you can do to get in shape.Depending on your physical condition and the level of intensity you're looking for in a workout, there are a variety of leg lifts that you can do.If you want to learn how to do leg lifts and to be on your way to a more toned and stronger body, you need to start with Step 1.
Step 1: Lie on your back with your legs extended.
Your legs should be the same width.Make sure to keep your hands on the ground with your palms down.Extra support and comfort can be provided by using a yoga or exercise mat.If you experience occasional back pain, you can place a towel under the arch of your back, just above your hips.If you lay on a bench instead of on the floor, it will improve your range of motion and allow you to lift/lower your legs farther.
Step 2: Raise your legs and bend your knees.
Your legs should be parallel to the ground.Keeping your toes pointed will draw your abdominal muscles towards your spine.Your shins should be parallel to your thighs.To push your lower back into the floor, be sure to contract your abdominals; there should not be a gap between them.While protecting your spine, this helps you target the abdominal muscles.Don't look at your legs if you keep your eyes and face directed at the ceiling.It will help you avoid neck pain.Lift your chin up if you feel that your head and neck are moving too much.
Step 3: Place your feet at the ceiling.
Raise your legs as slowly as possible by keeping your toes pointed.If you let your back arch off the ground, you won't be getting as good of a workout.Skip Step 2 and raise your legs to the ceiling without bending them, if you can do it easily while keeping your back flat on the floor.
Step 4: Lower your legs slowly.
Keeping your back flat against the floor, bring them down as far as you can.You want to reach about an inch off the floor.Make sure you're in control and don't let gravity work for you.Hold your arms in the same place, but use them for support as you lower your legs.If you want the best workout you can get, resist the urge to touch the floor.If you want to protect your spine, keep your lower back pressed into the floor.The closer your feet get to the floor, the harder it will be.Don't lower your legs as far as you can if you feel your back arching.As your abdominals get stronger, you will be able to lower your feet closer to the floor.Don't forget to breathe!A lot of people are doing this exercise.
Step 5: If it's too easy, slow it down.
If you want to do more of a workout, you can lift your legs up on a count of ten, and then lower them down again.This will give you a great workout, but it is more of a challenge.You can practice raising your feet about 20%, holding for one second, raising them 20% more, and continuing this until you get them as high as they need to be.In the same way, you can lower them in smaller amounts.
Step 6: Three sets of leg lifts.
If you start with 10, you can build your way up to 20.
Step 7: Lie on your side with your head above your elbow.
Lie down on one side with your head and neck up.Look straight ahead.If you prop up your head with your elbow, you won't strain your neck.With your palm facing down, keep your other arm in front of you.
Step 8: Lift your top leg as high as you can.
The leg needs to go up at least one or two feet.You can either keep your hand on your hip or on the floor in front of you.Keep looking straight in front of you.Make sure you keep your torso upright.
Step 9: Take a deep breath and lower your leg.
Slowly lower your body until you meet the other leg.As you lift your leg, remember to keep your spine straight.If you want to do more of a challenge, lower it but keep it about an inch away from the bottom leg.
Step 10: Do 15 reps on the other side.
You can repeat what you did with the other side once you've finished with one leg.This is a great exercise for your legs.It is a great way to improve the appearance of your butt.This is a great way to get that full-body workout, because most leg lifts are focused on working out your front body.
Step 11: You can hang from the bar with your arms.
Keep your hands and arms close together.To avoid straining your neck, look straight ahead and get a firm grip on the bar.With your feet together, keep your body still.Your fingertips should be away from you.Extra handles can be found on the bar if you're at a gym.
Step 12: You should raise your legs until they are parallel to your body.
As you do this, keep your toes pointed.You might not be able to get them as high as you want them to be.If you keep your back straight, you won't be tempted to hunch over.
Step 13: Lower your legs slowly.
You feel a burn in your core when your legs reach their maximum height, so gently lower them.Try to go as slowly as possible.Make sure you lower your legs slowly so that you don't rely on the legs dropping to do the work.
Step 14: 3 sets of 10 hanging leg lifts.
You can increase to 3 sets of 20 hanging leg lifts as you get more comfortable.The hanging variation of the leg lift is better for people with back problems because it doesn't put as much pressure on their back as lying down does.
Step 15: If you need to, make it simpler.
You can raise your legs with bent knees if they are too challenging.If you want to do this variation of the exercise, raise your knees as high as they can go, keeping your legs together.Lower your legs and start again.The abdominal muscles are less strenuous in this exercise.
Step 16: Lie on the ground.
Lie down with your legs out in front of you.You can use a yoga or exercise mat.
Step 17: Lift your legs up by placing a ball between your feet.
Adding an exercise or medicine ball to your workout will make it more challenging.Place the weight between your feet, get a firm grip on it, and then begin to lift your legs up until they are in line with the rest of your body.The leg lift has an added weight.
Step 18: Lower your legs slowly.
The slower you go, the harder it is to resist gravity.It can take a bit more effort than a regular leg lift, but it is a great workout for your abdominal muscles.
Step 19: 3 sets of leg lifts with a ball
Since these exercises are a bit harder, you should start by doing fewer of them.You can do 3 sets of 10-20 leg lifts with the added weight.
Step 20: Add a new challenge.
If you like lifting the ball with your feet, you can do it by lifting up your legs with a ball in them.If you raise your arms and legs at the same time, you can grab the ball in your hands and then move it all the way up behind your head.Lift your arms and legs up the same way again, and shift the weight between your legs.If you want to transfer the weight to your arms, you have to move it down to the floor with your feet.The leg lift will get your arms burning.