Leg Raises

• Lower abs
• Intermediate
• Reps — 12 reps per set

Leg raises lift straight legs from the floor to vertical and lower them slowly, loading the lower portion of the abs.

The rep is won on the way down: lower the legs only as far as the lower back can stay pressed into the floor. Bend the knees to make it easier — shortening the lever is progress, not cheating.

How to do it

1. Lie flat, legs straight, hands tucked under your hips.
2. Raise both legs to vertical, keeping them straight.
3. Lower slowly without touching the floor.

Breathing: Exhale as you lift, inhale as you lower.

Common mistakes

• Pressing down through the hands under the hips to hoist the legs up.
• Flicking the legs up out of the hover so the first half rides on the swing.
• Letting the rib cage flare up off the mat as the legs lower.

Form tips

• Stop lowering the moment your lower back starts to peel off the mat.
• Shorten the bottom of the range before you let your knees bend to keep going.
• Keep your head down on the mat rather than craning to watch your feet.

Muscles worked

Alternatives with the same focus

• Reverse Crunches
• Single-Leg Raises
• Alternating Leg Lowers

Where it appears in the 30-day plan

Programs in the app that schedule this movement:

• Core & Abs
• Lower Belly