The lower back consists of the erector spinae muscles which are also known as the spinal erectors. The main function of these muscles is back extension. This takes place when the angle from your hamstrings to your back decreases. Although you can achieve this by simply leaning backwards, you can also do it by moving your leg backwards. Take this into consideration when doing lying leg raises.
Step 1
Lie face-down on the floor, turn your head to the side and rest your cheek on the floor. Keep your legs straight and together, and place your arms at your sides.
Step 2
Keep your right leg straight and lift it in the air as high as possible. You will have to contract your glutes (butt muscles) and hamstrings to do this, but try to keep the focus on your lower back muscles. Hold the high position for a full second and slowly lower your leg. Repeat with your left leg and alternate back and forth in a controlled motion.
Step 3
Progress to using an exercise ball. Lie on the ball on your stomach, place your arms at your sides, straighten your legs and place your toes on the floor. Your body should be in a perfectly straight line at this point. Keep your abs tight, look straight down and raise your right leg in the air. Try to get it parallel to the floor and hold for a full second. Lower it back down slowly and repeat with your left leg. Alternate back and forth in a slow and steady motion.
Step 4
Lie back on the ground to do supermans. Supermans are a progression of the lying leg raise. They work your lower back, butt, hamstrings and shoulders all at the same time. Lie on your belly with your legs together and straight behind you and your arms fully extended in front of you. Keep your stomach and hips on the floor as you raise your arms and legs simultaneously. Hold for a full second, slowly lower yourself back down and repeat.
Things You'll Need
- Exercise ball
Member Comments