Leg lifts work your abdominals and your hip flexors. These muscles work together to help raise your legs. The main muscle of your abdomen contracts along its length to pull your pelvis, or your legs, up to your chest. No upper- or low-abdominal training occurs; the muscle either contracts or it does not. Your hip flexors work less if you bend your legs more. Consult a health-care practitioner before beginning any strength-training program.
Technique
Lie flat on the floor with your legs straight down and point your toes. Put the palm of your hands flat on the ground and slide your hands under your thighs, raising them up toward your waist until your hips are slightly off of the floor. Lift your legs so they are just off of the ground and, while keeping your knees straight, raise your legs until they are nearly perpendicular to the ground. Lower them under control and do not allow them to touch the ground. Repeat as many times as you can.
Pausing
Pausing to hold your legs in one position can also work your abdominals. Lift your legs until they are just six inches off of the ground and hold them there for as long as you can. After you have recovered, lift your legs until they are at an angle halfway between the ground and perpendicular, and hold them there for as long as you can. Repeat both exercises twice. This does not work your abdominals in a different manner, just provides you variety in your training.
Flutter Kicks
You can perform leg raises one leg at a time, but you must still ensure that neither foot touches the ground during the exercise. Keep your feet just off of the floor, then raise one foot six inches. Raise the other foot as you lower the first. Repeat as many times as you can. Alternately you can raise each individual foot so your leg is at a 45-degree angle with respect to the floor.
Scissor Kicks
Raise both feet until they are just off of the ground, then twist your legs so that your right foot is over your left foot. Without bending your legs, raise your left leg and lower your right while twisting so that now your left foot is over your right foot. Repeat as many times as possible. Alternately, raise your legs six inches off of the ground, then spread your legs as wide as you can without dropping them, and then return to your original position. Repeat this as many times as possible.
References
- "Strength Training Anatomy"; Frederic Delavier; 2010
- "Complete Guide to Abdominal Training"; Christopher M. Norris; 2009
