11. How to... straight leg raise
How to straight leg lift
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The leg raise is a simple and effective exercise for improving your core strength, and it also brings considerable benefits for the strength and flexibility of your hips and lower back – vital for people who regularly spend long hours at a desk.
Instructions
1. Start by lying down on the floor or a mat. Facing upwards. Unfortunately, it gets tougher from here…..
2. Lay flat with your arms at your sides and legs stretched out next to each other, take a deep breath in followed by a breath out. As you exhale lift your legs, as shown.
3. If you can’t hold them perfectly rigid, keep your legs as straight as possible, and try to lift them until they’re pointing at the ceiling.
4. Pause for a second, then lower them back down, being careful to keep your movements controlled and measured. The return phase of this movement should be at the same pace at which you raised your legs. Lower them until they’re hovering just above the ground (aim to keep your heels 1-3cm away from the ground, and then raise them again.
Sets and reps: 3 sets of 10 to 12 reps, or simply do as many raises as you can, progressing over time. Keep your pace steady.
Notes from your P.T
Progressions: If you want to make this exercise harder elevate your shoulders, place your elbows directly under your shoulders and keep your feet 15 to 20cm off of the ground to perform this exercise. When doing this ensure that your chin doesn’t touch you chest.
Tip: If this exercise is too challenging or causes discomfort, try placing your hands flat under the arch in your lower back and pulling your belly button to your chin to provide some stability.
To regress: Practice the dead bug hold or crunch until you feel your core condition has improved.