1. Helps Relieve Lower Back Pain
Lower back pain can sometimes be caused by weakened core muscles in the abdomen, buttocks and back. Strengthening these muscles can reduce and sometimes completely eliminate back pain. At the very least, it'll help prevent you from further injuring your back because the muscles will be strong enough to support you. Lower leg lifts, if done properly, use more muscles than just the ones in your legs. They use your whole core to stabilize your leg as you lift it.
2. Lower Leg Lifts for a Sensitive Back
If you have a sensitive back or any type of back injury, then you can still complete lower leg lift exercises. However, you'll just have to do them more gently and with plenty of back support. Lie flat on your back on a comfortable exercise mat. Bend the knee you're not planning to lift and place the foot on the ground firmly. Engage your core muscles and use those muscles to raise the leg of the other leg. Raise it a few inches or all the way up in the air while keeping your lower back to the ground to avoid straining it. Do this move for 3 or 4 repetitions and then switch to the other side.
3. Leg Lifts for Serious Core Work
This exercise should not be done by anyone with a sore back. Begin by lying down face up on a comfortable mat. Place your hands palm down on either side of you with your arms long and strong. Press your legs firmly together with your feet flexed. Engage all your leg muscles and your core muscles, especially your abdominal muscles. Press your lower back towards the ground to avoid straining it. Then raise both legs. You can raise them up mere inches or all the way up so that your legs are at a 90-degree angle. Do as many reps as you can and then rest. Continue if you wish.
4. Add Weights to Increase Intensity
You can increase the intensity of any lower leg lift exercise by adding ankle weights. Doing the lifts while laying balanced on an exercise ball also increases the intensity.
5. The Importance of the Hamstring
The hamstring is the muscle that lifts your lower leg. If you'd like to continue effective lower leg lifts and also walk around properly, then it's important to stretch the hamstring. While using the height of a stool to stretch your hamstring works, you'll get a more intense stretch when you lay down. Lay down on your back with both legs straight out in front of you. Pull one leg towards your chest. Bend the knee of the leg you're pulling as much as you need to. You can also keep the other leg bent with the foot flat on the ground instead of straight. It will make the stretch less intense but will also relieve any pressure off of your back.
