How to Do
How to Do Elbow Plank Leg Lifts
The elbow plank leg lifts should begin with good posture to avoid injury. Brace the spine by drawing your lower abdomen inward. Your core muscles should be activated to support your posture as you perform the exercise.
If any pain is experienced, immediately stop the elbow plank leg lifts.
Beginning Elbow Plank Leg Lifts
1. Begin with a thorough dynamic warm up before starting this exercise. This engages the nervous system.
2. You should maintain a lengthened position (from head to toe) throughout this exercise.
Elbow Plank Leg Lifts Movement
1. This exercise is very similar to the prone plank with the addition of an elevated leg movement.
2. Start in a prone position on the ground (facing the floor as shown) with the hands just below the shoulders.
3. Maintain a lengthened position throughout the body. Push your body off the floor until elbows are flexed to 90º (as shown).
4. Hold position, elevate one leg (maintaining the same alignment) and perform various leg movements (moving the leg away from the body, extending the leg, moving a leg in a circle, etc - as shown).
5. Perform desired number of movements and switch sides.
6. Watch for excessive arching in the lower back and / or excessive elevation of the lower back. These are strong signs of instability (weakness) and may suggest that this exercise is too advanced.
Elbow Plank Leg Lifts Benefits
The leg raise not only works your lower abs, but it also strengthens and stretches your hips and lower back, which is beneficial for anyone who spends a lot of time sitting at a desk.